serratus muscle

**fitguy** · 03-08-2008, 04:16 PM

what are some good exercises for these?

**spiromik** · 04-06-2008, 04:32 AM

dumbell pullovers...

**MuscleScience** · 04-06-2008, 12:21 PM

Push ups plus, bench press, really exercise that cause protraction of the scapula...

**spiromik** · 04-07-2008, 02:31 AM

close grip pulldowns also help with the serratus

**Narkissos** · 04-07-2008, 06:40 AM

Any overhead pressing movement engages the seratus.

Moreso if no back support is used (i.e. a flat bench instead of a bench with back support)

Pullovers work well also.

-CNS

**DeputyLoneWolf** · 04-08-2008, 12:43 AM

Rope pulls like Arnold did, (look in his Encyclopedia of modern body building) I did these when I first started lifting at 16 and mine have always been very pronounced.

**MFT81** · 04-08-2008, 09:38 AM

Originally Posted by spiromik

close grip pulldowns also help with the serratus

Hmm? can you explain how?

As M. Science said, the job of the seratus is to cause protraction of the scapula.

Try doing a prone plank (the pushup postion) and make sure that your glutes,abs, are tight and push through so that your shoulder blades are pushed forward and the upper back is level.

try doing this at the last part of your chest workout.