serratus muscle training

[indrid_cold17]

hey guys ,i was wondering what exercises can i do to have some nice serratus muscle mass and develop those muscles beside my abs ,i am not sure what are they called but a lot of guys have these too well developed ,i am extremely lean just want to develop them more so what are some good exercises to do to target these ? peace

 

[AngryMuscles]

high reps abs workout including side bends

heavy pullovers

shoulder presses

genetics

 

[Melbourne]

The muscle I think you're referring to is the serratus anterior. It actually plays an important role in stabilizing the shoulder. It looks okay too.

I would add to Angry's list incline press. In particular pressing further once the lift has been locked out. Try it with a light weight first to see what I mean.

 

[getfitdoc]

scap pushups

 

[AngryMuscles]

scap??

 

[right pumped]

scap??

.

 

[getfitdoc]

-get into pushup position
-allow shoulder blades to come together (drop about 2 inches to the floor),
-then protract shoulder blades to return to the starting position
*do not bend elbows
*do not let hips sag

this movement works the serratus anterior. a muscle that holds the scapula to the rib cage which prevents scapular winging, this muscle is typically the first one to shut down when shoulder disfunction occurs.

 

[indrid_cold17]

-get into pushup position
-allow shoulder blades to come together (drop about 2 inches to the floor),
-then protract shoulder blades to return to the starting position
*do not bend elbows
*do not let hips sag

this movement works the serratus anterior. a muscle that holds the scapula to the rib cage which prevents scapular winging, this muscle is typically the first one to shut down when shoulder disfunction occurs.

can u post a link or something cause i cant get it ,,thanks in advance

 

[getfitdoc]

can u post a link or something cause i cant get it ,,thanks in advance

here you go amigo, scroll down about 1/5 of the page, it is the first video.

good article too.

http://www.t-nation.com/readTopic.do?id=1053531

 

[AngryMuscles]

wow..this is good stuff

 

[indrid_cold17]

i saw the exercises but the look kinda hard to do ,gonna try them in a day or so ...

 

[Melbourne]

Yep. That's good stuff.

 

[Reptilicus]

wow..this is good stuff

Dont you remember Bruce Lee doing a scap stretch warmup excercise in (i think) Return of the Dragon? Grossed out my gf at the time...

 

[AngryMuscles]

I can't quite rem big BL's movies....but ok