Anybody know any seratus excersizes?
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Thread: Seratus Workout Excersizes
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12-14-2011, 11:06 PM #1
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12-15-2011, 12:29 AM #2
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12-15-2011, 12:33 AM #3
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12-15-2011, 02:19 AM #4
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12-15-2011, 03:38 AM #5
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12-15-2011, 09:30 AM #6
This, and probably overhead pressing and scap pushups too right?
I can see perhaps at the top of the deadlift they might help the upper traps elevate the scapulae a bit, but for the majority of the movement I doubt it. In a deadlift you're trying to pull your scapulae back, and the SA pull them forward. The SA do the exact opposite of what the rhomboids do. Upward rotation and protraction versus downward rotation and retraction.
The same reasoning applies to why pullovers and pull ups probably do not have any significant effect on the SA. These movements involve downward rotation of the scapulae. So muscles like the rhomboids and pectoralis minor would be rotating them down to work in tandem with extensors that attach to the scaps (rear delts and teres major).
I can't imagine any portion of a pull up where you would need to forcibly elevate or protract your scaps. The only part of a pull-over where this might happen is at the part where your arms are pointing straight up, in which case you might as well just do a shoulder raise like GS says, because they would shut off as soon as you did the pullover motion.
This.
Before people come in with the standard "you don't lift so anything you say is ****" response, just read the 2nd Q&A paragraph here: http://www.exrx.net/Questions/MuscularAnalysis.html
Originally Posted by Pullover Works Serratus Anterior?
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12-15-2011, 09:56 AM #7
Best iso's I've found for the serratus are scap pushups with feet elevated (e.g. On a stability ball) and incline shoulder raises with dumbbells used unilaterally with the working shoulder slightly off the side of the bench.
But heavy shoulder presses seem to hit it just as hard, so mostly I just do that now.
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12-16-2011, 10:28 AM #8
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12-16-2011, 01:18 PM #9
boxing/ hitting the heavy bag
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12-16-2011, 01:25 PM #10
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