RealJock - Gay Fitness, Health, and Life

FORUMS > Body Building Forum Rules

TRACK THIS
Sort by:
Serratus Anterior muscle group
mcwclewis Posts: 361
Jun 25, 2008 7:34 PM GMT
Quote
Anyone know and excercise to target these badboys that doesn't involve a barbell?
phantasmic Posts: 50
Jun 25, 2008 7:39 PM GMT
Quote
Lying overhead DB extension. ?
Caslon7000 Posts: 7500
Jun 25, 2008 7:45 PM GMT
Quote
Use one of those cable machines that you can adjust the height of the cable handle.

Set the cable handle at shoulder height.

Stand with your back to the cable.

Pull the cable straight out by your shoulder and extend your arm straight out in front of you

Now, just using your shoulder to pull the cable, move your shoulder forward and back. (Kinda like a shrug, only horizontal not vertical)

I hope I have described this well enough.
StripperRocco Posts: 1915
Jun 25, 2008 7:46 PM GMT
Quote
The serratus anterior is occasionally called the "boxer's muscle" because it is largely responsible for the protraction of the scapula—that is, the pulling of the scapula forward and around the rib cage that occurs when someone throws a punch. The serratus anterior also helps to stabilize the scapula. In addition, it assists in rotating the scapula (glenoid fossa) upward.

uuummmm boxing?
YngHungSFSD Posts: 345
Jun 25, 2008 9:05 PM GMT
Quote
Straight Armed Dumbbell Pullover
muscletussle Posts: 16
Jul 12, 2008 7:50 PM GMT
Quote
Pressups where 1 hand is on a raised surface hit the serratus nicely. A variation of this is where u do explosive pressups with 1 hand on a med ball, and every rep u swap hands.
TRACK THIS