Serratus Anterior muscle group

  • mcwclewis

    Posts: 1701

    Jun 25, 2008 7:34 PM GMT
    Anyone know and excercise to target these badboys that doesn't involve a barbell?
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    Jun 25, 2008 7:39 PM GMT
    Lying overhead DB extension. ?
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    Jun 25, 2008 7:45 PM GMT
    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.
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    Jun 25, 2008 7:46 PM GMT
    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?
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    Jun 25, 2008 9:05 PM GMT
    Straight Armed Dumbbell Pullover
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    Jul 12, 2008 7:50 PM GMT
    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.