SERRATUS anterior

How to serratus maxxing? what exercises are working for you?

  1. 2 months ago
    Anonymous

    Don't bother.
    If you're going to bother, cable punches. Serratus only functions to protract your scapula forward toward the spine -- in other words, all it does is (extend the reach of a) punch.

    • 2 months ago
      Anonymous

      do you do it personally?

      • 2 months ago
        Anonymous

        even better ignore that gay and just do lying pronation with weights.
        Sit down with weight, lay down, stick hands towards sky. Pronate one arm, lower, pronate other arm.
        That's the serratus anterior.
        You don't need it super strong, but it does need to be strong enough to counterbalance the scapula.

        • 2 months ago
          Anonymous

          thank you so much dear homo

          • 2 months ago
            Anonymous

            np baby peace

        • 2 months ago
          Anonymous

          Am I retarded or is this just benching with a different grip?

          • 2 months ago
            Anonymous

            It's not the grip that differs, but the actual movement. The serratus moves your shoulder girdle forward. It is neglected by bench pressing because you keep your scapula retracted for a more stable base. You can work your serratus by including pushups.

          • 2 months ago
            Anonymous

            Pronation =/= bench.
            Bench the scapula is pinned and back, with the help of all your back muscles and the serratus (which is activated, but not moving) at which point the arms push to extension.

            In arm pronation you have your arm extended and you are pronating the arm toward the sky. Your arm is already in extension, it can't extend any more man.
            So just lift your arm/shoulder off the ground.
            That is the serratus anterior
            It only has two jobs and that's counterbalancing the scapula and keeping your shoulder from flying the fuck away from your chest.

          • 2 months ago
            Anonymous

            https://i.imgur.com/gDi0ZGS.jpg

            Pronation =/= bench.
            Bench the scapula is pinned and back, with the help of all your back muscles and the serratus (which is activated, but not moving) at which point the arms push to extension.

            In arm pronation you have your arm extended and you are pronating the arm toward the sky. Your arm is already in extension, it can't extend any more man.
            So just lift your arm/shoulder off the ground.
            That is the serratus anterior
            It only has two jobs and that's counterbalancing the scapula and keeping your shoulder from flying the fuck away from your chest.

            additionally you can pronate your arm forward at the end of a bench, you see this a lot when people are racking the weight back on the bench.
            This is not a good thing as most people are untrained to do this and having 2pl8 on what is technically one of the tendons of your shoulder is bad news.

            • 2 months ago
              Anonymous

              So to do the exercise you meant its lay down. Extend your arms up and then do the pronation thing which means basically you’re pushing your shoulder up?

              • 2 months ago
                Anonymous

                yes, but you're not thinking about pushing your shoulder up.
                you're thinking of moving the entire arm up as if it is one solid piece of wood.

  2. 2 months ago
    Anonymous

    I've got really pronounced ones and have never done anything for them.

    • 2 months ago
      Anonymous

      I think I got mine from tons of burpees. They seem to be shrinking as I don't do those anymore.

  3. 2 months ago
    Anonymous

    OHP

  4. 2 months ago
    Anonymous

    DB pullovers, i have great serratuses from it

  5. 2 months ago
    Anonymous

    Pushups, dips and overhead press have built mine decently

  6. 2 months ago
    Anonymous

    Dumbell pullovers.
    Cable pullovers.
    Pullovers.

  7. 2 months ago
    Anonymous

    OHP, pullovers, monkey/upright rows

  8. 2 months ago
    Anonymous

    boxing.

    • 2 months ago
      Anonymous

      As a kickboxer who likes to focus on boxing, they just feel like my ribs

  9. 2 months ago
    Anonymous

    A good technique video to make sure you are really working your serratus:
    On push ups

    When rowing

    • 2 months ago
      Anonymous

      Guy looks out of shape, not gonna listen to him.

  10. 2 months ago
    Anonymous

    Ab wheel

  11. 2 months ago
    Anonymous

    'RILLA BACK LOADING

  12. 2 months ago
    Anonymous

    Most people call them a scam but the only thing I've had hit mine are doing pushups with the Perfect Pushup.

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