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    Registered User pinfante's Avatar
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    Serratus Anterior

    So got a question. I have a very visible, well defined serratus anterior. I never really do any direct work to them. not even sure I would know what a serratus anterior isolation exercises is. But what movements do you think indirectly could be attributing to this?

    Granted, i am pretty lean but it isnt like i have well defined lower abs so im lean but im not totally shredded.
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    Registered User dazitmayn's Avatar
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    nothing really isolates it but alot of bodyweight based exercises like dips, push-ups, pullups to a degree, vertical pressing, arm raising movements, one-handed carries and presses
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    Registered User pinfante's Avatar
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    Originally Posted by dazitmayn View Post
    nothing really isolates it but alot of bodyweight based exercises like dips, push-ups, pullups to a degree, vertical pressing, arm raising movements, one-handed carries and presses
    makes sense i do a bunch of dips
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    Registered User sowilson's Avatar
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    with you it may be genetics. If you want to develop it then try "pushup plus" or heavy bag work (boxing). It's a muscle that controls the shoulder blades and can help prevent and/or cure scapular winging. Good exercise for all overhead athletes.
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    Pullovers, the forgotten exercise.
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    Originally Posted by BenMcLeodNZ View Post
    Pullovers, the forgotten exercise.
    Took the words right out of my mouth!
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    Yes pullovers with a dumbbell or standing cable pull ins.
    As mention push ups also especially a full push with scapula retraction almost rounding the back at the top.
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    The serratus anterior muscle protracts the scapula (brings them forward and around the rib cage). It's antagonist muscles would be the rhomboid minor and major which retract (pull back) the scapula. Here are a couple of videos that show exercises that specifically target the serratus anterior. One video uses bands, the other is bodyweight exercises.

    https://youtu.be/EunB03BJdmg

    https://youtu.be/EeqgG0D78Fo
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