Power of the Pit: Unlocking the Strength of the Serratus Anterior

The serratus anterior is an unsung hero of movement, seamlessly blending strength, stability, and breath control. Located on the side of the ribcage at the base of the armpit, it originates from the 1st to 9th ribs and inserts into the medial border of the

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scapula (shoulder blade). This dynamic muscle is made up of multiple finger-like slips,

giving it a serrated, saw-toothed appearance—hence its name "serratus."

Under the serratus we find the intercostal muscles, located between the ribs. The serratus anterior provides the stability needed for proper scapular motion, allowing the ribcage to expand fully, while the intercostals adjust thoracic pressure to maintain optimal respiratory function. The close relationship of the serratus to the intercostals showcases the muscles acting a vital role in both movement and breath, providing an example of how functional fitness goes beyond just muscle — it's about synergy.

This dynamic muscle works in harmony with the pecs (pectoral), traps (trapezius), and lats (latissimus dorsi) to facilitate smooth and controlled upper body movements. Whether you're holding a plank, pushing a heavy door open, or carrying groceries, this muscle group keeps your shoulders anchored and your ribcage expanding with ease.

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Joseph Pilates often referred to the “cobra hood” when describing the broad, powerful shape created by well-developed upper back muscles during movement and breathwork. He was highlighting the activation of the serratus, lats, and lower traps, which work together to stabilize the shoulders, expand the ribs, and create that signature Pilates posture—strong, lifted, and controlled. He emphasized that proper breathing enhances oxygen flow, activates deep core muscles, and improves overall efficiency.

The serratus anterior kicks in on every breath — inhaling, it helps lift and expand the ribs, creating space and stability; exhaling, it keeps your shoulders stable and your core engaged, fortifying deep engagement and precise muscle activation — turning each breath into a power move!

Strengthening the serratus anterior will allow you to unlock greater control in every movement from athletic performance to daily activities. Finding engagement is the first step. Below are a couple exercises you can do at-home, or anywhere you find the space, to check-in with your serratus and test your mind-body connection:

1. Lateral Breathing Place the hand valley (area between your thumb and index finger) on the sides of your ribs below the armpit. Inhale through the nose, sending the breath into the hands and back of ribcage. Exhale, engaging the core to push every molecule of air out, and feel your fingers sliding closer together (knitting your ribs).

*This exercise engages the respiratory muscles and abdominals to stabilize the pelvis. *

2. Quadruped Scapular Push-Ups (Serratus Push-Ups) Start in an all-fours position with hands under shoulders and knees under hips. Keep arms straight (exhale) and let your chest drop slightly toward the floor, allowing the shoulder blades to come together. (Exhale) then, press the floor away to spread the shoulder blades apart - keeping arms straight the whole time.

* This exercise strengthens the serratus and promotes scapular stability.*

3. Wall Angels Stand against a wall with the lower back, head, and arms touching. (Exhale) raise and (Inhale) lower the arms in a slow, controlled motion, keeping contact with the wall throughout the entire movement.

* This exercise activates the serratus while fostering proper posture and scapular movement.*

Training this "pit" muscle will prevent imbalances and refine movement efficiency - making it indispensable for athletes and everyday movers alike. Next time you push, pull, punch, or even take a deep breath, give a nod to this stealthy, yet essential, muscle working tirelessly behind the scenes.

Keep training, breathing, and harness the power of the pit!