# Serratus Push In Side Plank Position

- Canonical: https://fitwill.app/exercise/9205/serratus-push-in-side-plank-position/
- Media ID: 9205
- Primary muscle: Shoulders
- Body part: Core
- Equipment: Body Weight
- Video: https://fitwill.app/videos/9205/serratus-push-in-side-plank-position.mp4

## Description

The Serratus Push In Side Plank Position is a body weight movement that combines a side plank hold with a pushing action through the supporting arm. Instead of moving the whole body up and down, you stay locked in the plank line and focus on pushing the floor away so the shoulder blade glides forward around the ribcage, then lowering back with control. That scapular motion is what makes this exercise different from a standard side plank, and it is the reason the name puts the serratus front and center.

The main target is the serratus anterior, the fan-shaped muscle on the side of the ribcage that controls how the shoulder blade moves. Because you are holding a side plank at the same time, the obliques, deep core, and hip stabilizers of the bottom side work hard to keep the body in one straight line. The supporting shoulder also has to hold steady under your own body weight, which builds genuine shoulder girdle strength rather than just end-range squeezes.

This is a useful exercise for anyone whose shoulder blades tend to wing out or slide poorly during pressing movements. Overhead athletes, martial artists, and regular gym-goers who bench or press a lot all benefit from dedicated serratus work. It is also common in shoulder health and postural programs, since controlled protraction in a weight-bearing position is hard to replicate with machines.

The setup matters more here than in most core drills. If your elbow or hand is not stacked directly under the shoulder, or if your hips sag or hike, the push turns into a shrug or a side bend and the serratus stops doing its job. Start from a position you can hold cleanly for the whole set, even if that means bending the bottom knee and resting on the knee instead of stacking the feet.

To execute it well, think of two separate jobs: the plank holds the line, and the arm does the push. Push the floor away until your shoulder blade wraps forward around your ribs, pause briefly at the top, then lower only until the shoulder blade settles back against the ribcage. Keep the movement small and precise; a few centimeters of clean scapular travel beats a big, sloppy push every time.

Use moderate reps and short holds rather than grinding out long sets. When the plank position starts to break down, the set is over, even if the arm still feels strong. Pair it with other scapular control work like push-up plus variations, and progress by lengthening holds or moving from a bent-knee to a full stacked-feet position.

## Instructions

1. Lie on your side on an exercise mat with your body in one straight line from head to heels, feet stacked or bottom knee bent behind you for support.
2. Place your bottom elbow or hand directly under your shoulder and lift your hips off the floor into a side plank, with your top arm resting along your side or reaching toward the ceiling.
3. Stack your joints so the supporting forearm or hand is vertical, and turn your gaze forward with your neck in line with your spine.
4. Brace your abdominal wall and squeeze your glutes to lock the pelvis in place before the arm movement begins.
5. Push the floor away with your supporting arm, letting the shoulder blade glide forward around the ribcage so your torso rises slightly higher.
6. Pause for one to two seconds at the top, keeping the body in a straight line and avoiding any shrug of the top shoulder toward the ear.
7. Lower slowly by letting the shoulder blade settle back against the ribs until your torso drops a small, controlled distance toward the floor.
8. Breathe steadily throughout, exhaling as you push the floor away and inhaling as you lower.
9. Complete the planned repetitions on one side, then reset your plank line before switching to the other side.

## Tips & Tricks

- If your supporting shoulder shrugs toward your ear, you are losing the serratus action. Drop to a bent-knee side plank and push through a smaller range until the shoulder stays packed down and wide.
- Hips sagging is the most common failure point in this position. Set up side-on to a mirror or film yourself so you can see when the bottom hip starts to drop during the push.
- Do not let the push turn into a sideways crunch. If your torso folds toward the floor instead of staying on one line, your obliques are taking over the movement from the shoulder.
- Keep the travel distance small. The goal is shoulder blade movement around the ribcage, not a large up-and-down bounce of the whole body.
- Warm up the shoulder with a few wall slides or knee push-up plus reps first, since cold shoulders tend to shrug instead of protracting in this position.
- If wrist discomfort appears when pushing from a straight arm, drop to the forearm version and focus on the same scapular push with the elbow stacked under the shoulder.
- Stop the set when the plank line breaks, not when the arm gets tired. A sloppy side plank reinforces poor hip control without giving the serratus much useful work.
- Match the work on both sides, and expect the non-dominant side to shake sooner. Start each set on the weaker side while you are fresh.

## Frequently Asked Questions

### Which muscles does the Serratus Push In Side Plank Position work?

The primary target is the serratus anterior on the side of the ribcage, which drives the shoulder blade forward as you push the floor away. The obliques, deep core, and bottom hip stabilizers work isometrically to hold the side plank line throughout.

### How is the Serratus Push In Side Plank Position different from a regular side plank?

In a regular side plank the supporting shoulder stays still and you simply hold the position. Here you actively push the floor away so the shoulder blade glides forward around the ribs, then lower back with control, adding scapular movement on top of the plank hold.

### Can beginners do the Serratus Push In Side Plank Position?

Yes, with a modified setup. Bend the bottom knee and rest on the knee instead of stacking the feet, which shortens the lever and makes the plank much easier to hold while you learn the pushing motion.

### Should I push from my hand or my forearm?

A straight-arm push gives a longer range of motion but loads the wrist more, while a forearm push is friendlier to the wrist and still trains the shoulder blade glide. Start on the forearm if you are new to the movement or have wrist sensitivity.

### Why do my shoulder and neck feel this more than my ribs?

That usually means you are shrugging the supporting shoulder instead of protracting the shoulder blade. Keep the shoulder wide and away from the ear, and reduce the push range until you can feel the blade wrapping forward around the ribcage.

### How many reps should I do?

Aim for sets of around 6 to 10 controlled pushes per side, pausing briefly at the top of each push. Quality of the scapular movement and the plank line matters far more than rep count, so stop when form starts to slip.

### What can I use instead of the Serratus Push In Side Plank Position?

Push-up plus variations, where you push the floor away at the top of a push-up, train the same serratus protraction in a face-down position. Wall slides and scapular punches are easier regressions for beginners.

### Is it safe to do this exercise if my hips sag toward the end of a set?

Sagging hips shift the load away from the intended muscles and can strain the lower back over time. End the set as soon as the line breaks, and build up hold capacity with regular side planks before adding the push.