How to have a visible serratus?

patroclus32 · 01-05-2009, 08:05 PM

I know the most crucial factor to being able to see my side serratus will be having a low bodyfat. But with that being said once I get rid of the bodyfat I need to have the muscle there for it to show. What exercises do you guys use to train your serratus and obliques in general? I am scared to do weighted movements with my obliques because I'm afraid it will cause them to get bigger.

Quelly · 01-05-2009, 11:31 PM

Quote:

Originally Posted by patroclus32

I know the most crucial factor to being able to see my side serratus will be having a low bodyfat. But with that being said once I get rid of the bodyfat I need to have the muscle there for it to show. What exercises do you guys use to train your serratus and obliques in general? I am scared to do weighted movements with my obliques because I'm afraid it will cause them to get bigger.

pull overs, pull ups, and lat pushdowns all hit it...and don't worry about getting big obliques, they are a very small muscle...but you definitely don't need direct oblique work.

sgermann · 01-06-2009, 12:12 AM

The serratus is involved in almost all pecoral movements as a supporting muscle. It functions to pull the entire shoulder forward. While there's no way to really isolate it, it usually develops proportionally to the chest. It will show up just fine when your body fat is low enough.

db2012 · 01-06-2009, 02:02 AM

I have an incredible exercise I do in the pool its very hard to explain though, I go from 3ft-4.5ft basically doing pushing on the water with an open hand to create resistance, throw it with a twist like a boxer would throw a hook but spin your torso, so right head crosses all the way to left, and left to the right, use the same force as you would if you were throwing a punch. Once you reach one end swim back doing a hard 1/2 lap, and repeat. I can do this for about 45 minutes straight now in peak condition. You will hurt in the morning.

frankpt · 01-06-2009, 02:44 PM

to see the serratus,you MUST be very low in bodyfat. Very strict diet and cardio are the only answer in my opinion

BuckSpin · 01-06-2009, 04:08 PM

From Wiki:

"The serratus anterior is occasionally called the "boxer's muscle" because it is largely responsible for the protraction of the scapula?that is, the pulling of the scapula forward and around the rib cage that occurs when someone throws a punch. The serratus anterior also helps to stabilize the scapula. In addition, it assists in rotating the scapula (glenoid fossa) upward."

Find a heavy bag. Punch it. Hard. A lot. Rapid fire, over & over. You will feel the burn.

You can do serratus presses or pushups to isolate it, or use a cable.