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  1. #1
    Registered User ferocity.'s Avatar
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    Serratus Anterior. Exercises?

    http://www.youtube.com/watch?v=ALzFr2GT-Is

    .
    .

    to save time, cliffs:
    * doing starting strength
    * implementing 3 oblique/serratus days to replace my rest days to isolate muscles i feel aren't worked as much as i'd like them to be worked in SS
    * does the above video reflect a good exercise?
    * what do you guys do to exercise the serratus anterior?
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  2. #2
    Registered User blowntorana's Avatar
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    Pullovers will do it best, as well as flat/incline/decline bench to a degree. Flat bench is the best out of the 3. The serratus plays a big role in scapula protraction, which occurs with any pressing/pushing movement.
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  3. #3
    13/f/cali <3 sickdevildog1's Avatar
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    Overhead Wide Grip BB Shrugs work the hell out of them as well, let me check if I can find the article.

    http://www.exrx.net/Lists/ExList/Che...l#anchor682036


    Serratus Crunches





    We picked this one up from Christiane Lamy, who secretly finds the editors irresistibly hot. (Really. What's so funny? Shut up, you're just jealous.)

    This is a great way to develop the hard-to-train serratus muscles along with the rectus abdominis and obliques. Strengthening the serratus will help reduce the risk of shoulder injury and will actually increase your bench pressing strength by stabilizing the shoulder blades.

    The key point is to keep the arms perpendicular to the floor at all times. As you reach the "crunched" position you should reach for the ceiling, trying to bring the hands as high as possible. Hold that position for 2-3 seconds. Think that's too easy? Try it with the feet off the floor, punk.
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  4. #4
    Registered User ferocity.'s Avatar
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    Originally Posted by blowntorana View Post
    Pullovers will do it best, as well as flat/incline/decline bench to a degree. Flat bench is the best out of the 3. The serratus plays a big role in scapula protraction, which occurs with any pressing/pushing movement.
    I do bench with SS. The description you gave on the role of the serratus anterior muscle gives off the impression that the exercise in the vid is decent for working the muscle, is that true?
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  5. #5
    Registered User ferocity.'s Avatar
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    Originally Posted by sickdevildog1 View Post
    Overhead Wide Grip BB Shrugs work the hell out of them as well, let me check if I can find the article.

    http://www.exrx.net/Lists/ExList/Che...l#anchor682036
    Cheers man, I'll mix these in aswell, maybe not overhead shrugs but def the incline shoulder raises
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