ironhand
Applying Gnome
Reputation Power: 1
Posts: 1
|
 |
« on: February 01, 2012, 09:15:50 PM » |
|
I am looking for suggestions on the best way to work my anterior serratus muscles.
Thanks,
Ken
|
|
|
|
|
Logged
|
|
|
|
|
Paralysisxiii
|
|
« Reply #1 on: February 01, 2012, 09:38:46 PM » |
|
Overhead Press, Serratus Wall Slides, Pushup Plus, Front Squat Shrug.
|
|
|
|
« Last Edit: February 01, 2012, 09:44:26 PM by Paralysisxiii »
|
Logged
|
|
|
|
|
|
|
Raton
|
|
« Reply #3 on: February 01, 2012, 11:14:04 PM » |
|
"push-up plus" is more widely known as scapular push-up and would argue that it is one of the best exercises for the serratus anterior.
|
|
|
|
|
Logged
|
|
|
|
|
ozmuz
|
|
« Reply #4 on: February 01, 2012, 11:42:31 PM » |
|
I`ve always liked stiff arm benchpress, easy to throw in after each set of norm benchpress.
|
|
|
|
|
Logged
|
‘Whatever can be conceived and believed can be achieved.’ The body holds true to whatever course the mind sets as a future reality. Believing in yourself and being able to clearly visualize what you will soon become are the keys to bodybuilding success.” Boyer Coe
|
|
|
|
Goose2011
|
|
« Reply #5 on: February 02, 2012, 07:12:44 AM » |
|
I`ve always liked stiff arm benchpress, easy to throw in after each set of norm benchpress.
Never herd of this can you explain ? |
|
|
|
|
Logged
|
|
|
|
|
Uglok
|
|
« Reply #6 on: February 02, 2012, 07:18:30 AM » |
|
I`ve always liked stiff arm benchpress, easy to throw in after each set of norm benchpress.
Never herd of this can you explain ? Something along the lines of these: http://www.exrx.net/WeightExercises/SerratusAnterior/BBInclineShoulderRaise.htmlAs well as the above exercise, front raises (esp. with a barbell) are also good for activating the serratus. Out of interest, why do you want to develop yours Ken? |
|
|
|
|
Logged
|
|
|
|
|
RTalons
|
|
« Reply #7 on: February 02, 2012, 07:43:11 AM » |
|
Out of interest, why do you want to develop yours Ken?
My guess is because it looks awesome when you're lean:  |
|
|
|
|
Logged
|
|
|
|
|
Uglok
|
|
« Reply #8 on: February 02, 2012, 07:49:29 AM » |
|
I genuinely struggle visually telling the difference between it and the ribs.......
|
|
|
|
|
Logged
|
|
|
|
MarkusBeginner
You can't put a limit on anything.
Bulking Gnome
Reputation Power: 1
Posts: 597
The more you dream, the farther you get.
|
|
« Reply #9 on: February 02, 2012, 08:11:26 AM » |
|
Good serratus anterior workout using push up plus technique.
5 reps: Knees under hips, palms under shoulders, basically on all four branches.
5 reps: Knee push up set up
5 reps: Normal push up set up
Working up slowly so you wont stress serratus anterior straight away starting in normal push up position.
2-3 sets.
I do so because my scapula has issues to retract properly doing push ups plus. It seems to help doing them regulary.
|
|
|
|
|
Logged
|
Name: Markus
Age: 18
Height: 184 cm
Weight: 77 KG
Goal: ¤ 20 Pull-ups (Currently 12)
¤ 82 Knuckle push ups (Currently 20)
¤ Learn POSE running
|
|
|
|
RTalons
|
|
« Reply #10 on: February 02, 2012, 01:57:15 PM » |
|
I genuinely struggle visually telling the difference between it and the ribs.......
That's fair. It is right on top of them and the same pattern after all. I still remember the first time I saw rocky 4 and was impressed that he had what I thought of as "side abs"  |
|
|
|
|
Logged
|
|
|
|
|
King Neptune
|
|
« Reply #11 on: February 02, 2012, 02:08:12 PM » |
|
The really important reason to activate and strengthen the serratus anterior is shoulder health.
Pushups with the feet raised by 18 inches or so are ideal. Really spread the scapulae at the top (i.e. push yourself as far way from the floor as possible).
|
|
|
|
|
Logged
|
|
|
|
|
Paralysisxiii
|
|
« Reply #12 on: February 02, 2012, 02:21:58 PM » |
|
Just remember the serratus has 2 functions. One is shoulder upward rotation of the scapula (achieved by flexion of the shoulders above a 90 degree angle) and the other is protraction of the shoulder blades. To get the most out of the muscle's appearance and function you have to train it for both of its functions. This is why Serratus wall slides are the perfect activation and warmup exercise, they incorporate both of the biomechanical functions of the serratus anterior in one move.
|
|
|
|
|
Logged
|
|
|
|
|
King Neptune
|
|
« Reply #13 on: February 02, 2012, 02:43:49 PM » |
|
^Yes, it's a good activation exercise, but few people will do it, you know?  That's why I recommended pushups, if you do them right, you don't need to add an exercise such as scap pushups...The scapulae upward rotation function is worked everytime you press overhead  By the way, it also assists in elevating the scapulae. When the houlder girdle is fixed, it can elevate the ribs, thus assisting in respiration. The serratus anterior helps holding the scapulae against the thoracic wall (which is why those with winged scapulae need to pay special attention to activating and strengthening this muscle). |
|
|
|
|
Logged
|
|
|
|
|
Paralysisxiii
|
|
« Reply #14 on: February 02, 2012, 03:05:23 PM » |
|
^Yes, it's a good activation exercise, but few people will do it, you know? That's why I recommended pushups, if you do them right, you don't need to add an exercise such as scap pushups...The scapulae upward rotation function is worked everytime you press overhead By the way, it also assists in elevating the scapulae. When the houlder girdle is fixed, it can elevate the ribs, thus assisting in respiration. The serratus anterior helps holding the scapulae against the thoracic wall (which is why those with winged scapulae need to pay special attention to activating and strengthening this muscle). I was just sticking to the most common and general biomechanic functions  . There's also a way to use the TRX to add significant resistance to the serratus wall slide, but that being obscure I didn't mention...until now. |
|
|
|
|
Logged
|
|
|
|
|
