Serratus

[Twoguns]

How do I hit these and isolate them?

 

[thesuaveone]

Pullovers.

Machine
DB or BB

Variation is a good thing. Pullovers can be thrown in to back and chest days to really hit them. You really don't have to hit them heavy either. Like most other groups, good form is the key, drop the weight until you can keep clean form.

On a side note, you can use pullovers to help expand the rib cage as well. When doing pull overs on a bench with db or bb, once you get to what you think is your lowest point, pause, and fully exhale, this will help you to drop the weight a little further and will really help on expanding the rib cage.

 

[Twoguns]

thanks, getting pretty lean and I still can't see the damn things. I have been using that sitting machine to do pullovers for lats, going real heavy too, can't believe that I can't see them !!!

 

[fortunatesun]

hanging leg raises to the side
dumbell side bends
cable wood chops

 

[thesuaveone]

cable wood chops

QFT

 

[stevius]

Are you talking about the serratus or the intercostals here?

The serratus help draw the scapula outwards and around the sides of the rib cage to the front. When you perform a *standing military* or throw a punch the scapula do just this.

http://en.wikipedia.org/wiki/Serratus_anterior_muscle

 

[Twoguns]

to clarify, serratus anterior

 

[Protobuilder]

At the top position of a parallel dip, shrug up and down. Your serratus will get fried.

 

[coolcolj]

staticly - dip shrugs, stiff arm pushup/bench, pullup/chin shrug
dynamicly - standing or prone front raises with thumbs up and slightly out to the side