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well logically reasoning it out you should hang upside down then do a sideways crunching motion. something like that
You must be one retarded moron. Your image shows serratus anterior on the overhead press and you still bring it up when OP asks about obliques.
You must be one retarded moron because you don't realise that picture only highlights certain muscles.
Overhead press works your shoulders, triceps, lats and core.
It's literally the same movement as a lat pulldown.
how tf does this work serrati
Seratittie is responsible for moving shoulder blades. They move forward when you lift your hands up, therefore making seratus work. Upercuts are pretty good in growing serratius
Side planks + hanging leg twists
For some reason heavy front squat gives me crazy lats and serratus Dom's
Take a kettlebell in one hand, then kind of bend sideways and straighten up again.
You mean windmills.
Also a bit more advanced move is bent press which is good as well because you can put pretty crazy weights over your head without the need of strict pressing it.
I'm not sure how it's called, but it's not a difficult concept to grasp
I just told you.
Protip: place one kettlebell on the ground and when you do the windmill, grab it as you move back to the strating position.
This looks gay af I’m not doing that shit in the gym
He's talking about side bends
Obviously, but some people have to overcomplicate everything.
Sorry guys, I am retarded. Kinda just woke up.
Sit ups, russian twists, mountain climbers, side planks, farmers walks.
These are good for obliques. There might be something better out there but I just do these and it kills my obliques
pallof presses + twist
Bird dog, you can also progress this by doing same side arm and leg but most people won't be able to hold this for long.
Plank with shoulder taps
Russian twists while holding a weight
Bear / lizard crawls
This exercise can be dangerous if you load it too much, so you have to be really careful and keep the reps pretty high, in the 15 range.
Very shit exercise that only DYEL people do.
that one sucks
Ab wheel. The stabilization from doing it really hits both ur serratus and your obliques
idk how to accurately describe it, but mimic the movements of the iron cross in gymnastics.
I get a D-handle and attach it to the cable. Adjust the pulley to about head height and strand with the pulley/weight stack next to me. I cheat the first rep to get it down and then pull the weight close to my body, keeping a slight bend in the arm. Think of the down swing of a jumping jack.
I usually just do weighted movements until the part I want to exercise feels fatigued, and then I hone in from there.
Oh I'm retarded. I thought you were referring to the serratus:
For OP. I use the roman chair and do weighted side bends. Just get on the chair, but instead of your crotch on the pad, put your hip on the pad and bend sideways.
Cable twsist/wood choppers. Whatever you wanna call them. They are insane S tier.
I never feel them when I do cable twists. I bet I'm just doing them wrong
Try to focus on using your arms as little as possible.
I need to train my obliques
i don't know. have you tried exercises which use this muscle.
OHP with AGGRESIVE, UNCONTROLLED twisting at thru the entire movement.
The same way you train abs. Instead of knee raise or crunch to the center you do twists to one side and the other, alternating
Or get a weight and do russian twists, whereby you also rotate in the same manner
> but im not russian!
No obliques for you then, i guess
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