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.
even better ignore that homosexual 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.
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.
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 frick away from your chest.
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 frick 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.
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?
1 year 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.
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.
do you do it personally?
even better ignore that homosexual 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.
thank you so much dear homo
np baby peace
Am I moronic or is this just benching with a different grip?
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.
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 frick 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.
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?
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.
I've got really pronounced ones and have never done anything for them.
I think I got mine from tons of burpees. They seem to be shrinking as I don't do those anymore.
OHP
DB pullovers, i have great serratuses from it
Pushups, dips and overhead press have built mine decently
Dumbell pullovers.
Cable pullovers.
Pullovers.
OHP, pullovers, monkey/upright rows
boxing.
As a kickboxer who likes to focus on boxing, they just feel like my ribs
A good technique video to make sure you are really working your serratus:
On push ups
When rowing
Guy looks out of shape, not gonna listen to him.
Ab wheel
'RILLA BACK LOADING
Most people call them a scam but the only thing I've had hit mine are doing pushups with the Perfect Pushup.