Understanding the Serratus Anterior

The serratus anterior is the most important muscle you've probably never specifically trained, and it's directly responsible for the protraction needed for planche and ring support work. Here's what it does and how to train it.

Function: the serratus anterior protracts the scapula (pulls it around the rib cage, away from the spine) and assists in upward rotation during overhead movements. It attaches from the ribs to the inner border of the scapula.

Why it matters: in the planche, protraction is maximum and sustained. A weak serratus means you can't achieve or hold protraction under load — the shoulder blades collapse toward the spine and the planche position immediately fails. In ring training, serratus weakness shows as shoulder winging.

How to train it: scapular push-ups (protracting and retracting at the top of a push-up lockout), serratus wall slides (arms overhead on a wall, pressing the scapulae away from the spine while sliding up), and planche leans themselves.

The test: in a push-up lockout position, can you feel your upper back rounding and your shoulder blades moving away from each other? That's serratus engagement. If you can't feel it, that's a clue about your protraction capacity.