Any exercises for the serratus muscles?

[Lumberg]

The only one I know of is DB pullovers--not a huge fan, I already do plenty of stuff for my lats and chest.

But I would like to see those serrations

JC

 

[MidwestJ]

trunk twisters

Stand holding a 10lb plate in front of you and then twist side to side. Works your obliques and serratus. I can tell REAL good results from only a few weeks of doing these. It takes just a little bit to get the feel of doing these but just concentrate on *flexing* your stomach when you do em. Trust me.

 

[Exodus]

v-bar pull downs and v-bar pull ups as well.

X

 

[bigguns7]

Arnold used to grab onto the pullup bar with a wide grip, and then use his seratus muscles to pull his body to one side, then the other (kind of in a very slight swaying motion). I've tried it, it got me sore as hell.

 

[Lumberg]

OK, what exactly do the serratus muscles do?

Anyone know one of those websites that has all the picures with the muscles and stuff?

JC

 

[justice]

Try this one:
http://www.shockfamily.net/skeleton/muscles.html

 

[bignate73]

dbell pullovers

 

[louden_swain]

Pulley Crunches

 

[Bong Hog]

This is a question that's bothered me for a while now. According to exrx and a couple books I've read, the serratus is responsible only for protraction of the scapulae, and other similar motions. Therefore, movements of the spine could not be influenced at all by the serratus muscles. And pullovers and chins would only work the serratus in an antagonistic mannor.

Exrx has "incline shoulder raises" listed as the only isolation movement for the serratus muscles. Overhead compound movements such as overhead presses and upright rows, etc (any movement that would retract the shoulder blades), would effecivey hit the serratus muscles. Also, strangely enough, the lower traps are also very misunderstood muscles in the same respect.

Now I'm no kinesiologist, this is just my educated response. If I'm wrong here, someone please chime in here and let me know why.

 

[bignate73]

shoulder protraction is basically when the shoulders "roll forward" or whent he scapula move away from midline. upright rows tend to retract the scapula.

i dont see how incline shoulder raises would do the trick. ill have to poke around a bit.