Serratus Push In Side Plank Position
Serratus Push In Side Plank Position Exercise Description
The Serratus Push in Side Plank Position trains scapular control and shoulder stability while your trunk resists lateral flexion. From a supported side-plank, you perform small protraction–retraction movements of the shoulder blade without bending the elbow or rotating the torso. Primary emphasis is on the serratus anterior of the bottom shoulder, with assistance from the rotator cuff and lower trapezius to keep the glenohumeral joint centered. The side-plank hold simultaneously engages the obliques, gluteus medius, and deep core to maintain a straight body line. This drill reinforces the “push the floor away” cue used in pressing movements and helps build crisp, controlled scapulothoracic motion.
- Muscle Groups: Chest
- Target Muscles: Serratus Anterior
- Assisting Muscles: Pectoralis Minor
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Protractors, Scapular Upward Rotators
- Joint Involvement: Single-joint
- Muscle Location: Rib Cage Muscle
- Movement Direction: Vertical
- Muscle Position: Lateral
- Gender: Female
How To Do The Serratus Push In Side Plank Position Exercise
‘- Set up in a forearm side plank: bottom elbow directly under the shoulder, forearm on the floor, feet stacked or slightly staggered. Form a straight line from ears through shoulders, hips, and ankles.
– Brace lightly, keep a neutral spine, and align ribs over pelvis. Keep the neck long and the bottom shoulder away from the ear.
– Lock the bottom arm position (no elbow motion). Let the chest/ribcage sink a few centimeters toward the floor as the bottom shoulder blade moves slightly toward the spine (controlled retraction).
– Press the forearm firmly into the floor and “push the floor away,” spreading the bottom shoulder blade around the ribcage (protraction). Keep the torso square—no rotation.
– Use a small, smooth range focused at the shoulder blade. Maintain stacked joints (wrist/forearm, elbow, shoulder) and level hips throughout.
– Breathe steadily; exhale lightly as you protract, inhale as you return to neutral.
– Common form checks: avoid shrugging, collapsing through the waist, bending the elbow, or letting the shoulder blade wing excessively. Keep the movement slow and controlled.
Serratus Push In Side Plank Position Tips
‘- Place your bottom elbow directly under your shoulder with the forearm flat on the floor.
– Form a straight line from ears through shoulders, hips, and ankles while holding the side plank.
– Keep a neutral spine with ribs stacked over the pelvis.
– Keep your neck long and the bottom shoulder away from your ear.
– Lock the bottom elbow so all movement comes from the shoulder blade, not the arm.
– Let the chest sink slightly toward the floor to allow a small, controlled shoulder blade retraction.
– Press the forearm firmly into the floor to “push the floor away,” protracting the shoulder blade around the ribcage.
– Keep the torso square and hips level, resisting any rotation or collapse at the waist.
– Move the shoulder blade through a small, smooth range of motion and avoid shrugging, elbow bending, or excessive winging.
Serratus Push In Side Plank Position Beginner Introduction
The Serratus Push in Side Plank Position is a shoulder and core stability exercise performed in a supported side plank on the forearm. The body is arranged in a long line, while the lower arm and shoulder create a solid base. From this position, the lower shoulder blade glides gently toward and away from the spine, with the elbow staying straight and the torso staying still. The movement is subtle and centered around the shoulder blade rather than the arm.
This drill highlights the muscles around the rib cage and shoulder, with help from the smaller stabilizers of the shoulder joint and upper back. At the same time, the side plank position challenges the side abs, deep core, and outer hip on the underside of the body to hold a steady shape. The result is a focused practice in controlled shoulder blade motion, steady breathing, and whole-body tension that carries over well to pressing and weight-bearing exercises through the arms.