Exercises for Serratus anterior

[sydneyvegan]

Looking for an exercise to work Serratus Anterior Muscles.

My Pecs and Lats are fine, it's just the bit inbetween I'm not happy about, so wanting to target it a little more.

Any ideas?

[Gaia]

Pullovers is what I use for those little muscles that look like diamonds.

[PMvegan]

According to Strength Training Anatomy (which I highly recommend), incline presses isolate this muscle more than flat benching does. And ditto on the pullovers.

[Gaia]

I have that book. I love the drawings. I use it to find out what muscle I hurt this week

[veganmomma]

The New Encyclopedia of Modern Bodybuilding

pg. 323 Traning the Serratus

pg. 369 Close-Grip Pulldowns

DB/BB Pull-overs

pg. 340 Rope Pulls

pg. 341 One-Arm Cable Pulls

pg. 342 Nautilas Pullover Machine

pg. 342, 367 Close Grip Chin-ups Hammer Grip or supinated grip

pg. 343 Hanging Serrtus Crunches

pg. 344 Hanging DB Rows

[Marcina]

Pullovers and chest press. Do chest press on an incline bench for better results.

 

I've been working on these to help my winged scapula..

[sydneyvegan]

Thanks Everyone

I do plenty of Chest Press and Incline Chest Press and have just started doing Pull overs again, so I might try some of the exercises veganmomma posted, as they should give it that extra bit of attention.

[zinzen]

serratus anteriors job is abducting the scapula, so anything that does that will do it.

incline wall pushups and throwing a lot of punches, since this muscle is also known as the boxers muscle

Edited August 6, 2008 by zinzen

[Pete]

less usual exercises that work are:

bench 'shrug' - lie on the bench & take a weight like you're at the top of a bench, now keeping the arms straight kind of shrug forward, so it moves upwards a few cm's, then back. Do that for reps.

The other one is the serratus push up. start as you would a normal push up go down, but as you go up really increase the range of motion by flairing those lats out & abducting those scapulae apart, again do for reps (increase resistance by using bands).

These exercises also help with scapula mobility & so can help prevent shoulder injuries, but start light as, if this is new to you, the muscles might be weak & so you could actually injure yourself.

[Gaia]

but start light as, if this is new to you, the muscles might be weak & so you could actually injure yourself.

How true, how true. This is my mantra when I transition from machines to lifting free weights!

[veganmomma]

less usual exercises that work are:

bench 'shrug' - lie on the bench & take a weight like you're at the top of a bench, now keeping the arms straight kind of shrug forward, so it moves upwards a few cm's, then back. Do that for reps.

It's called an Incline Shoulder Raise

http://www.exrx.net/WeightExercises/SerratusAnterior/BBInclineShoulderRaise.html

http://www.exrx.net/WeightExercises/SerratusAnterior/DBInclineShoulderRaise.html

[Gaia]

That is such a cool website! I bookmarked it for future reference. Thanks!

[PMvegan]

I really like the incline dumbbell press. Ever since I started doing that, it has become my favorite exercise. Did 4 sets this morning and I feel great. My chest is getting huge!