serratus anterior

**Njectable** · 01-30-2005, 05:14 PM

Was wondering which would be some good excersizes for the Serratus Anterior muscle, because i'm taking a course to become a personal trainer, and our instructor had us all do this demonstration where we did a push up against the wall and he felt between our shoulder blades, and if our Scapula's were winging out while we were pushing out he said this was weakness of the
serratus anterior, i and 2 other bigger guys had slight winging out.. trainer said for what he noticed on me cable rows would work good to stregthen this muscle up, you guys know of any others that would work?

**TUnit** · 01-30-2005, 05:32 PM

If it is the muscle group I am thinking of then pullovers with a dumbell will work good

**Hugh-Hefner's-Son** · 01-30-2005, 07:18 PM

Also, you could hang from a pullup bar, swing your hips using your serratus muscles only. Go right to left, dont move your body just your hips.

Also, lay on a smith bench press machine. Put a couple pounds on and just lean straght up , kind of like a upward crunch. This works then very well, try it out and see...

**Njectable** · 01-30-2005, 07:35 PM

alright thanks alot guys

**Aggression** · 01-30-2005, 07:52 PM

This exercise works my serratus very well:

http://www.exrx.net/WeightExercises/...mPulldown.html

**Njectable** · 01-30-2005, 07:58 PM

Originally Posted by Aggression

This exercise works my serratus very well:

http://www.exrx.net/WeightExercises/...mPulldown.html

does look like it'd rip it pretty good, think i'll try that one next back day
thanks again

**nsa** · 01-31-2005, 01:27 PM

IMO its best to work your ant. serratus on chest day.

**bluethunder** · 01-31-2005, 02:41 PM

The serratus anterior is between the latissmus dorsi and pectoralis major muscles and they tie into the external obliques. Not sure about how the cable rows will help but any twisting motion with a stick will help. Chest exercises will also help. DB pull overs for the stretch too.

**Njectable** · 01-31-2005, 04:21 PM

hmm i thought your serratus anterior ran between ur scapula's .. why the hell did he tell me to work that then and do rows for my problem if the serratus anterior isn't even between your scapula's, wouldn't i hafta work the rhomboids instead then to fix this?

**eljeffe** · 08-22-2005, 12:36 PM

I have posted this before but the best exercise is a modified pushup, you get in girl pushup position and arch your back like the cat stretch in yoga, then you concentrate on keeping your shoulder blades stable, helps to have someone watch this for you, if your back does no work with the blades staying stable the sarratus has to do the work, this exercise is pure gold if you can master it.