Serratus help.

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    Feb 17, 2008 11:38 PM GMT
    How often and how intensely do you folks work out your serratus if at all? I usually hit mine whenever I do a chest routine but only one exercise for four sets. I can feel it getting larger and I am getting strength gains but I am curious what everyone else does.

    Much thanks.
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    Feb 18, 2008 3:30 AM GMT
    That should be plenty - remember, they are fairly small muscles and you could easily over-train them.
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    Feb 18, 2008 4:05 AM GMT
    I work out 3 times a week. Twice with my PT and once on my own. I try to work both my anterior and posterior serrati twice a week...during the session on my own and once after a session with my PT, but that depends on how much energy he leaves me.

    I use a cable machine...pushing and pulling...to work them.
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    Feb 18, 2008 4:09 AM GMT
    For everyone else that didn't know what a Serratus was...

    Serratus_anterior.png

    http://en.wikipedia.org/wiki/Serratus_anterior
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    Feb 18, 2008 5:04 AM GMT
    There is a posterior serratus, too.

    Serratus_posterior.png

    Passing obliquely upward and lateralward, it becomes fleshy, and divides into four flat digitations, which are inserted into the inferior borders of the lower four ribs, a little beyond their angles. ...

    Serratus Posterior Inferior draws the lower ribs backward and downward to assist in rotation and extension of the trunk. That it also aids in respiration... .


    http://en.wikipedia.org/wiki/Serratus_posterior_inferior_muscle
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    Feb 18, 2008 5:08 AM GMT
    Is it really a muscle you have to focus on? It seems like a secondary muscle that would get hit with most other exercises.
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    Feb 18, 2008 5:16 AM GMT
    I was advised to work on my anterior serratus because my right anterior serratus muscle in particular was so weak that my right scupula was winging.

    Working them has really helped pull my shoulders back and into position, and helps corrects kyphosis.

    The posterior serratus I target to aid posture. Helps to hold the lower spine in position for more erect posture and correction of lordosis.
  • auryn

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    Feb 18, 2008 5:25 AM GMT
    Due to their actions, I'm guessing forward medicine ball throws and push ups. Stability ball push ups work well for posterior serratus (inferior and superior) according to an article on push ups that I read in Men's Health.
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    Feb 18, 2008 5:34 AM GMT
    My physical therapist recommended using a wall and doing a kind of incline push-up, but you just "shrug" your shoulders, not up and down, but forward and back.

    I dont do those cuz I have the gym where I can get a much better work out by either:

    Standing with a cable pulled out at shoulder height and taut, then just pulling my shoulder back, keeping the arm stiff...wprks the posterior serratus.

    Or by turning around and pushing the cable out to work the anterior serratus.

    Boy, can I feel those muscles after doing those exercises!
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    Feb 18, 2008 7:29 PM GMT
    Thank you everyone for your replies. The information is useful.
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    Sep 10, 2008 1:34 AM GMT
    What exercises do you do?
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    Sep 10, 2008 3:49 AM GMT
    You can also do uneven pushups where one hand is raised on something (like a reebok step or a thick book) and the other hand is on the floor. One more exercise would be pushups or bench presses with a plus. When performing either one, you push that extra inch up beyond the normal range of motion.
    Both of these work the anteriour serratus.