Serratus anterior supine shoulder press

Stability & Strength

This is an instructional video to correctly demonstrate Serratus anterior supine shoulder press

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your Serratus Anterior
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
Take hold of a set of dumbbells in each hand and lie back flat onto a bench
Now raise the dumbbells to shoulder height as you would in a normal shoulder press
Make sure to rotate your wrists so that the palms of your hands are facing forward.
Your forearms should be horizontal and your elbow position should be in shoulder scaption, which is slightly in from of your body as this is less strain on your shoulder joints.
Also make sure that you engage your core muscle to keep your lower back straight. There will be a tendency to arch it.
This is your starting position.
Now, exhale and push the dumbbells upward above your head until they touch at the top. Make sure that you aren’t shrugging your shoulders throughout
Then, after a brief pause at the top, slowly lower the weights back down to the starting position while inhaling.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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