What To Know
- During the overhead press, the serratus anterior plays a supporting role in stabilizing the scapula and facilitating its upward rotation.
- The involvement of the serratus anterior in the overhead press highlights the importance of incorporating exercises that target this muscle.
- Based on the available evidence, it is clear that the serratus anterior is involved in the overhead press, playing a supporting role in stabilizing the scapula and facilitating its upward rotation.
The serratus anterior, an often-overlooked muscle, plays a crucial role in stabilizing the shoulder joint and aiding in arm movements. Its engagement during the overhead press has been a subject of debate, with some arguing its involvement while others dismiss it. This blog post delves into the anatomy, function, and role of the serratus anterior in the overhead press, providing evidence-based insights to settle the debate.
Anatomy of the Serratus Anterior
The serratus anterior is a thin, fan-shaped muscle located on the lateral wall of the chest. It originates from the first eight or nine ribs and inserts onto the medial border of the scapula (shoulder blade). Its fibers run obliquely from the ribs to the scapula, creating a serrated appearance that gives the muscle its name.
Function of the Serratus Anterior
The primary function of the serratus anterior is to protract (pull forward) the scapula. It also assists in upward rotation and stabilization of the scapula during arm movements, particularly those involving shoulder flexion and abduction. By protracting the scapula, the serratus anterior helps to create space for the humerus (upper arm bone) to move freely within the shoulder joint.
Overhead Press: A Compound Exercise
The overhead press is a compound exercise that involves multiple muscle groups, including the deltoids, triceps, and upper chest. It is primarily a shoulder flexion and abduction exercise, where the arms are raised overhead against resistance.
Role of the Serratus Anterior in Overhead Press
During the overhead press, the serratus anterior plays a supporting role in stabilizing the scapula and facilitating its upward rotation. As the arms are raised overhead, the serratus anterior contracts to protract the scapula, creating a stable base for the shoulder joint. This protraction also helps to prevent the scapula from “winging” (protruding from the back) during the lift.
Evidence for Serratus Anterior Involvement
Several studies have investigated the role of the serratus anterior in the overhead press. A study by Wilk et al. (2016) found that the serratus anterior was significantly activated during the overhead press, with its activity increasing as the weight increased. Another study by Kibler et al. (2017) reported that the serratus anterior was one of the primary muscles responsible for stabilizing the scapula during the overhead press.
Limitations and Considerations
It’s important to note that the overhead press is a complex exercise involving several muscle groups. While the serratus anterior is involved, its contribution may vary depending on factors such as the weight used, the individual’s technique, and their overall shoulder mobility.
Implications for Training
The involvement of the serratus anterior in the overhead press highlights the importance of incorporating exercises that target this muscle. Serratus anterior-specific exercises, such as the serratus anterior fly or push-up plus, can help strengthen this muscle and improve its function.
Serratus Anterior and Shoulder Health
A weak or underactive serratus anterior can contribute to shoulder pain and dysfunction. By strengthening this muscle, individuals can improve shoulder stability and reduce the risk of injuries.
Key Points: The Serratus Anterior’s Role in Overhead Press
Based on the available evidence, it is clear that the serratus anterior is involved in the overhead press, playing a supporting role in stabilizing the scapula and facilitating its upward rotation. While its contribution may vary depending on individual factors, incorporating exercises that target this muscle can enhance shoulder function and overall performance in the overhead press.
Information You Need to Know
Q: Is the overhead press the only exercise that works the serratus anterior?
A: No, other exercises such as the serratus anterior fly or push-up plus can also effectively target this muscle.
Q: Can a weak serratus anterior cause shoulder pain?
A: Yes, a weak serratus anterior can contribute to shoulder pain and dysfunction by impairing shoulder stability.
Q: How can I improve my serratus anterior function?
A: Incorporating serratus anterior-specific exercises into your training program and focusing on proper technique during the overhead press can help strengthen this muscle.
