Hey up. I would like to know if there are any exercises that specifically hit the Serratus anterior muscles. I have a bit of definition there already and am confident I can really make 'em stand out. But I am at a loss, I dont really know what they do but they look like good muscles.
Any help would be great, cheers!
Thread: Serratus anterior exercises?
10-20-2006, 05:27 AM #1
Serratus anterior exercises?
10-20-2006, 05:29 AM #2
10-20-2006, 05:44 AM #3
The serratus controls the shoulder blades. It abducts, rotates upwards and elevates. So pec shrugs and overhead presses will exercise them. Pec shrugs: lie face UP on a bench, hold a barbell in the top bench press position with locked arms, shrug your shoulders up and down. Best done in a smith machine. Alternatively, dip or overhead shrugs. Same thing but on dip bars or with a barbell overhead. Mostly, however, I reckon it comes to diet. The leaner you are the bigger they will appear.
10-20-2006, 05:53 AM #4
10-20-2006, 07:17 AM #5
I know it sounds weird, but, overhead presses and "overhead shrugs" and stuff like holding a weight overhead at lockout etc
also see these exercises http://www.exrx.net/Lists/ExList/Che...l#anchor682036"Humility comes before honor"
10-20-2006, 07:18 AM #6
- Join Date: Mar 2006
- Location: United States
- Age: 41
- Posts: 70,990
- Rep Power: 364257
Here is a list of exercises: http://exrx.net/Lists/ExList/ChestWt.html#anchor682036Brothers of Supplementation: http://forum.bodybuilding.com/showthread.php?t=172650761
10-20-2006, 07:23 AM #7
Shoulder presses plus the stabilization on chest presses should be enough.It's UriEl btw
Things I will take any chance I get to make fun of:
-Frank Zane as Mr. Olympia
-Fat powerlifters talking thrash about bodybuilding while claiming to close the #x gripper
-"How can I look like >random 140lbs guy<?"
-Self-righteous guys who try to make everybody sound racist.
-Phil Heath for Mr. Olympia
-Strength workouts for bodybuilding
I'll keep updating the list.
10-20-2006, 07:27 AM #8
10-20-2006, 07:51 AM #9
10-22-2006, 02:05 PM #10
in connection to the thought of serratus being involved in overhead pressing etc...check this photo
http://www.dlc.fi/~gold-cam/gym4.jpg"Humility comes before honor"
10-23-2006, 08:43 AM #11
10-23-2006, 11:36 AM #12
What I was told for serratus is to do dips with your arms locked straight, pushing your body up by pushing your shoulders down.Never waste an egg yolk
"Breakfast is the most important meal of the morning." -Homer Simpson
"Here's my theory: The better someone's genetics are, the more of a dumb**** he is." -Alan Aragon
10-25-2006, 07:45 PM #13
Just do push ups. Go deep then when you push up try to push higher than normal (like doing a pec shrug). I just did a few sets of them yesterday and my serratus are pretty sore right now. Do lots of push ups. When you can't do anymore, switch to girlie push ups until you're spent. Somehow the pec shrug scares me as I feel that it's not too good for the shoulders/"Row you lazy whores, row!"
10-25-2006, 07:58 PM #14
10-26-2006, 07:10 AM #15
01-27-2009, 02:50 AM #16
- Join Date: Dec 2008
- Location: Valley Village, California, United States
- Age: 52
- Posts: 98
- Rep Power: 370
hang in there
you'll get the hang of it. also the wheel is good for rolling out in front while on your knees with arms straight. Pullups with a close grip triangle attachment are good. You have to go side to side with your head(on both sides of triangle attachment). Cable rope crunches are good while on your knees nice and slow with good stretch at top. Standing one arm side cable pulldowns(pull cable down so elbow touches hip bone - also works obliques) and get a good stretch at top. Stiff arm lat pulldowns out in front are good - start with arms straight out in front - grip over lat bar and pull down to waist keeping arms straight. You can also superset some of these exercises and get a good pump on them. Do them nice and slow with good form.
Like someone mentioned, combine these exercises with being lean, they will really pop out.
01-27-2009, 04:00 AM #17
02-25-2009, 11:05 AM #18
- Join Date: Mar 2006
- Location: New Jersey, United States
- Age: 34
- Posts: 73
- Rep Power: 132
Serratus anterior have been a favorite muscle of mine for a while. They just look kick ass, imo.
I've been doing DB pullovers and overhead shrugs (...except I call them Shoulder Raises) for a while now, but I just recently found out about woodchoppers, so I'm going to add them in somewhere.There is a God and his name is Billy Joel.
02-25-2009, 11:54 AM #19
02-25-2009, 12:27 PM #20
- Join Date: Nov 2006
- Location: Danville, California, United States
- Age: 43
- Posts: 1,938
- Rep Power: 533
Push-ups with a + are commonly prescribed in rehab circles to strengthen the serratus anterior. Google "push ups with a plus" to see how to do them.
Best,Dr Clay Hyght, DC, CSCS, CISSN
Labrada Nutrition: "The Most Trusted Name in Sports Nutrition!"
The above is for informational purposes only and is not meant to be used as medical advice. Always consult your doctor prior to beginning any new diet, supplementation, or exercise program.
10-12-2009, 04:06 PM #21
08-01-2010, 10:56 AM #22
09-27-2010, 08:47 PM #23
- Join Date: Sep 2010
- Location: Maryland, United States
- Age: 28
- Posts: 250
- Rep Power: 237
10-06-2010, 04:59 PM #24
04-29-2011, 09:26 PM #25
04-29-2011, 10:48 PM #26
04-30-2011, 02:26 AM #27
04-30-2011, 03:04 AM #28
- Join Date: Oct 2006
- Location: United States
- Age: 6
- Posts: 5,126
- Rep Power: 609
05-01-2011, 12:35 PM #29
OP, you can do protraction exercises, such as "scap pushups". You can also do a similar motion lying supine on a bench with a barbell (or a smith machine may be better for the added stability, this movement is very shrug-like so the smith doesn't interfere with form like it might in a bench which arces in powerlifting form). This will also work the pectoralis minor as it is also a protractor. The pec major will also help I think.
I don't think the bench protraction movements would be as effective though since the scapulae get sandwiched between the bench and your rib cage, which gets weighted down by the added weight of the bar on your arms.
Incline pushup position doing these shrugging movements is also very effective.
Push ups are better than the bench press because of the allowed protraction, I think.
Overhead pressing and handstand pushups are also very good. The serratus anterior is involved in upward rotation and elevation of the scapulae as well as protraction.
This broscience myth needs to get resolved. Pullovers involve downward rotation of the scapulae, much like a pull up, so it's more in line with something that would hit the pec minor, the protractor which rotates down and depresses.
Pullovers are generally done with the scapulae supported by a bench. If the serratus anterior's ability to protract were at all to be targetted, an unsupported position is more likely to do it. So, doing a pullover motion standing up facing away from a lat pulldown machine is more likely to work.
Dip shrugs: no. Overhead shrugs: yes. Normal shrugs should also work, the serratus anterior would assist the traps and levator scapulae, they are all elevators. I don't understand the differences between overhead and hands-down shrugging (in terms of muscle length and all that) to know which is better for hitting which muscles.
Due to gravity, when you're upright the scapulae want to rotate down and depress anyway, the only way they'd be pulled up is by shoulder muscles that connect the arms to the scapulae (long tricep, posterior deltoid, infraspinatus, teres major/minor) which would be performing shoulder extension, pulling up on them. Keep in mind that if the lat takes over the movement, this would
But anyway that's besides the point: the serratus do not rotate down or depress. The only way I could see them involved is if you bent forward during the pulldown, or in a role to prevent winging of the scapulae.
It's a very complex movement so it's difficult to evaluate, I have some vague ideas on how it might help.
With a side plank, we may not think of it as "protraction" necessarily since it doesn't seem like we are moving to the "front", but it is definitely scapular abduction that is occuring because we're pushing the blades apart.
Your post is mind-expanding sir.
Dips do have potention, but only with significant forward lean. It's still most likely that the pec major/minor will be the primar protractors though.
06-01-2011, 12:52 PM #30
Modification of DB Bench Protraction/Retraction
Performing the movement unilaterally on the bench will allow you to go through the full ROM without the shoulder blade being compressed by the bench. Lay on the bench as far over to the side as you can with a wide base at the feet for balance, your spine should essentially be on the edge of the bench. Take a dumbbell into a locked out vertical position with your hand over top of your shoulder. Now you can retract and protract the shoulder blade freely and engage the SA without the bench getting in the way.