seratus and other small muscles

**iMan323** · 03-17-2006, 11:54 AM

looking for a few new excersizes to add the finishing touch as i'm becoming more ripped. specifically excersizes that bring out seratus, the muscle between your chest and abs and obliques. what else am i overlooking?

**ant is lifting** · 03-17-2006, 12:20 PM

post a couple pics...

**rmcfar** · 03-17-2006, 04:45 PM

try some bent over twists or seated twists with a wooden pole or something like a hockey stick maybe across your shoulders. Also hanging twisting leg raises can target them serratus/obliques.

**Incognegro** · 03-18-2006, 05:35 PM

hanging knee raises twisting for life! For me, alot of delcline bench work helped bring them out too.

J

**Yanick** · 03-18-2006, 06:32 PM

The serratus anterior originates on the upper 9 ribs and inserts into the anterior portion of the scapula (more specifically, the medial border).

Its action includes abduction and upward rotation of the scapula.

nothing that is listed up there directly works the scapula, maybe as a stabilizer of the scapula at most.

to directly work the serratus anterior, you must either abduct (protract) the scapula or upwardly rotate against resistance. maybe with cables or something you can hit em directly but nothing seems to be practical so just stop worrying about it and keep doing the big lifts which will hit everything as needed as long as your form is spot on.

**CowPimp** · 03-19-2006, 03:19 PM

Originally Posted by Yanick

The serratus anterior originates on the upper 9 ribs and inserts into the anterior portion of the scapula (more specifically, the medial border).

Its action includes abduction and upward rotation of the scapula.

nothing that is listed up there directly works the scapula, maybe as a stabilizer of the scapula at most.

to directly work the serratus anterior, you must either abduct (protract) the scapula or upwardly rotate against resistance. maybe with cables or something you can hit em directly but nothing seems to be practical so just stop worrying about it and keep doing the big lifts which will hit everything as needed as long as your form is spot on.

You can do the pushup plus, or apply the same principle to bench pressing. You keep your elbows locked out but protract your scapula with weight.

**Spud** · 03-19-2006, 06:13 PM

Originally Posted by Yanick

The serratus anterior originates on the upper 9 ribs and inserts into the anterior portion of the scapula (more specifically, the medial border).

Its action includes abduction and upward rotation of the scapula.

nothing that is listed up there directly works the scapula, maybe as a stabilizer of the scapula at most.

to directly work the serratus anterior, you must either abduct (protract) the scapula or upwardly rotate against resistance. maybe with cables or something you can hit em directly but nothing seems to be practical so just stop worrying about it and keep doing the big lifts which will hit everything as needed as long as your form is spot on.

So front and lateral raises?

**P-funk** · 03-19-2006, 06:44 PM

you can do protractions on an incline bench with a BB. Just un-rack it. Keep your elbows locked out (arms straight ahead in the air) and push your shoulders forward, protracting the shoulder blades.

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