Exercise Ball Serratus Anterior Activation

Muscles worked

Setup

1. Stand facing a wall with your feet shoulder-width apart and a slight bend in your knees.
2. Place a small-to-medium stability ball against the wall at shoulder height.
3. Position your forearm vertically against the ball with your elbow bent at 90 degrees and your fist pointing up.
4. Engage your core and maintain a neutral spine, standing far enough from the wall to lean slightly into the ball.

How to do it

1. Exhale as you push your forearm into the ball, driving your shoulder blade forward and 'wrapping' it around your ribcage.
2. Hold the peak protraction for 2-3 seconds, feeling the muscle activation directly under your armpit.
3. Inhale as you slowly allow the shoulder blade to glide back toward the spine with control, resisting the ball's pressure.
4. Complete the full set on one arm before switching to the other side to maintain unilateral focus.

Form checklist

• Keep your shoulder depressed; do not let it shrug up toward your ear during the push.
• Ensure the movement comes entirely from the shoulder blade, avoiding any rotation of the torso or hips.
• Maintain a 90-degree angle at the elbow throughout the entire range of motion.
• Keep your neck neutral and gaze forward to avoid cervical strain.

Pro tips

• Visualize pushing the wall away from you through the ball to achieve maximum scapular protraction.
• Focus on the 'scooping' sensation of the shoulder blade moving forward and around the side of the chest.
• Maintain constant tension by never letting the shoulder blade fully retract or 'collapse' at the start of the rep.

Make it harder

• Add 'scapular circles' by moving the ball in small, controlled clockwise and counter-clockwise patterns while maintaining full protraction.
• Step further back from the wall to increase the angle of your lean, placing more bodyweight resistance on the serratus anterior.

Frequently asked

What muscles does the exercise ball serratus anterior activation work?

The exercise ball serratus anterior activation primarily targets the serratus anterior, and also works the abs, deltoids, and obliques as secondary muscles.

What equipment do you need for the exercise ball serratus anterior activation?

The exercise ball serratus anterior activation uses stability ball.

Is the exercise ball serratus anterior activation good for beginners?

Yes. The exercise ball serratus anterior activation is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Boxing Right Left HookIntermediate · biceps, deltoids, obliques, pectorals, and serratus anterior
• Jab CrossesIntermediate · calves, glutes, hip flexors, and serratus anterior