What exercises do you guys recommend for working the Serratus anterior...?
I have heard that they flex the shoulders up (like reaching at the end of a press move) and that they help rotate the shoulder joint (like pullovers)
What exercises do you use?
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Thread: Serratus Anterior
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08-08-2007, 01:42 PM #1
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Serratus Anterior
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08-08-2007, 01:46 PM #2
Go hit the punching bag.
http://en.wikipedia.org/wiki/Serratus_anteriorBodybuilders are just a bunch of posers.
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08-08-2007, 01:49 PM #3
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08-08-2007, 02:05 PM #4
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08-08-2007, 02:40 PM #5
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08-08-2007, 03:05 PM #6
The best way to hit them directly is through protraction, aka, the "reaching" part. With overhead pressing and pullovers, the serratus is more of a secondary, stabilizing muscle.
Doing it with a barbell works alright. Pushups are very good as well. Focus on the last part of the ROM, like youre trying to stretch your shoulders as for forward as possible. On the eccentric part, allow your shoulder blades to retract. During this type of pushup, your elbows arent going to bend.
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08-08-2007, 03:10 PM #7
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08-08-2007, 03:37 PM #8
Function of the serratus:
1.) By itself - Protracts the shoulder blade. Imagine being seated in a chair, and stretching your arms/shoulders as far forward as possible.
2.) When combined with lower traps/upper traps - Rotates the scapula upwards.
This is much more of a stabilization movement.
3.) It also plays a more static role in keeping the shoulder blade in its proper position, aka. preventing scapular winging.
#s 2 & 3 arent much use from a pure hypertrophy standpoint.Last edited by Mtguy8787; 08-08-2007 at 03:40 PM.
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08-09-2007, 05:02 AM #9
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thanks to most...(w8isgr8...did you just get on to say "youre an idiot"? i asked for a reason...not to mention i WAS right)
great info, ill incorporate some of your suggestions!
reps on rechargeLast edited by AFIrensde; 08-09-2007 at 05:05 AM.
If you dont have something nice to say dont say anything at all.
Sticking feathers up your butt does not make you a chicken.
-Tyler Durden
i rep back
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08-09-2007, 05:40 AM #10
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08-09-2007, 08:37 AM #11
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08-09-2007, 09:28 AM #12
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What about the Serratus moves in the Arnold book?
1) Using gravity boots, hang upside down and do dumbbell raises...
2) Cable pulldowns to the floor using a rope while on your kneesCurrent goal: 100lb Weighted Chin (@ 90lb now) & 150lb Weighted Dips (@ 105lb now)
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08-09-2007, 09:32 AM #13
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08-09-2007, 09:49 AM #14
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08-09-2007, 09:50 AM #15
I don't think it'll make a huge difference. That's like saying what will give you a bigger coracobrachialis, chin ups or the pec dec? In theory the pec dec works it directly, but on such a small muscle it can't make such a big difference.
Besides pullovers and shoulder presses also work the opposing muscles (traps), and protracted shoulders are already pretty damn common among weightlifters without having to train shoulder protraction...
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08-09-2007, 09:55 AM #16
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08-09-2007, 10:04 AM #17
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08-09-2007, 10:53 AM #18
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08-09-2007, 10:54 AM #19
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08-09-2007, 07:50 PM #20
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03-09-2014, 04:41 PM #21
Reviving an old post, but since this post appears high on the google crawl list, it's also helpful to note that when you protract your shoulder blades with your arms extending maximally forward, a good body cue that you can associate with working your serratus is the rounding of your upper back (nice to have a mirror around while doing this). Keeping your hands in neutral position, such as with your fingers extending laterally in the pushup position, is also more appropriate for serratus anterior activation.
If you look around, you'll find plenty of resources talking about how the serratus anterior, lower trapezius, and upper trapezius form an important stabilizing triad during shoulder flexion, which is basically when you press your arms above your head. It's important to keep the serratus anterior and lower trapezius (and mid trap) strong in order to oppose the action of the upper trap during this movement.
Also thinking about the serratus anterior in terms of hypertrophy is fine but not really appropriate in regards to its function. The serratus anterior isn't one of your prime movers, rather its main function is to act as a scapular stabilizer.
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03-11-2014, 11:07 AM #22
Plank "pushups" focus on the serratus. In plank position, keeping your back straight and elbows in a fixed position, allow your shoulders to retract (collapse backward), lowering your face to the floor and pinching your shoulder blades together in the back. Then rotate your shoulders anteriorly, pushing your upper body away from the floor. Hold 4-5 sec at top. Repeat.
Boxers have great serratus development because the punch rotates the shoulder via the serratus. You can replicate this with the cable using a punch movement. Be sure to focus on rotating the shoulder to the front as you punch (not just punching with the arm), or it doesn't work the serratus maximally.
Pushup "plus" also works. Assume the pushup position with the arms fully extended. Keeping arms straight, lower your chest toward the floor, then raise up, using only shoulder movement (rotating the shoulder anteriorly). Hold at top for 4-5 sec; repeat.
Also bench press "plus" works serratus. From the flat bench, push up on the weighted bar until both arms are fully extended. Keeping arms straight, raise the bar by rotating the shoulders anteriorly. Hold at top for 4-5 sec, then retract shoulders, pinching the shoulder blades in the back, and repeat.
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