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    Registered User Hoxton12's Avatar
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    Best exercises for serratus wings?

    Although I'm fairly well developed in every other muscle area my wings are almost non existent. Looking for the best exercises or even tips on how to grow them.
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    I felt sore in the serratus area after standing overhead barbell press and dumbell pullovers.
    No idea if there are isolation exercises for serratus.
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    Registered User Hoxton12's Avatar
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    Originally Posted by jaxqen View Post
    I felt sore in the serratus area after standing overhead barbell press and dumbell pullovers.
    No idea if there are isolation exercises for serratus.
    Will dumbell standing press have the same activation?
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    Originally Posted by jaxqen View Post
    I felt sore in the serratus area after standing overhead barbell press and dumbell pullovers.
    No idea if there are isolation exercises for serratus.
    That might be the tricep insertion you are feeling.

    Serratus protracts the scapulae - so perhaps squeezing the end of a pullup or pulldown will help but I doubt anyone really needs to pay special attention to this...
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    Db pullovers and heavy bag training. A lot of people refer to it as the “boxers muscle”. I boxed for a long time and every boxer has a well developed serratus anterior. Proper punching technique forces a certain mobility pattern which causes the serratus to work. You’re constantly protracting and retracting your scapula.
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    It pulls the shoulder blade forward, so over extending at the end of cable flies might be an idea
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    Originally Posted by Hoxton12 View Post
    Although I'm fairly well developed in every other muscle area my wings are almost non existent. Looking for the best exercises or even tips on how to grow them.
    Serratus dips with a heavy weighted belt. Feel it for days after.
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    Registered User Garage Rat's Avatar
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    Lets be more accurate with your description.
    By wings do you mean width for the"Lats"?
    Do you mean serrates muscle development?
    I have never heard of serrates wings until now.
    It's not a body part and with gym lingo the wings are the lats with a V taper wide at the top but developed down to the upper waist.
    The pullover movements can help the serrates ,cable or dumbbell as well as fully extended push ups all the way down and over extend at the top with a scapula spread bowed upper back.
    Review your technique with your rows or vertical pull movements.
    Many time people use to much weight and miss a full contracting using momentum instead of a muscular(lat)pull.
    Like kipping on a pull up or heaving on a row.
    Think upper arms pulling not the whole arm in general.
    You might also try using a curl grip palms facing on your pulls to help put the arms in a better lat pull position for lats.
    This is the advise from Mr Olympia Dorian Yates when training lats.
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