The #1 Most Overlooked Muscle: Key to a Shredded Core, Back & Healthy Shoulders! (Serratus Anterior)
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- čas přidán 16. 06. 2024
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Key Timestamps:
0:00 Why Working the Serratus Anterior is Essential
1:06 Serratus Anterior Anatomy
1:36 Movement 1 - Scapular Protraction
2:04 Exercise 1 - Scapular Protraction (Cable Version)
2:54 Exercise 1 - Scapular Protraction (Free Weight / Dumbbell Version)
3:29 Exercise 1 - Scapular Protraction (Bodyweight Version)
4:06 Exercise 1 - Scapular Protraction (Resistance Band Version)
4:46 Movement 2 - Scapular Abduction / Lateral Rotation
5:18 Exercise 2 - Scapular Abduction (Cable & Resistance Band Version)
5:40 Exercise 2 - Scapular Abduction (Free Weight / Dumbbell Version)
5:56 Exercise 2 - Scapular Abduction (Bodyweight Version)
6:12 Movement 3 - Scapular Upward Rotation
7:03 Exercise 3 - Scapular Upward Rotation (Cable & Resistance Band Version)
7:34 Exercise 3 - Scapular Upward Rotation (Free Weight / Dumbbell Version)
7:51 Exercise 3 - Scapular Upward Rotation (Bodyweight Version)
8:41 The Next Level - Serratus Anterior Online Resistance Training Programs
9:24 Fitness-Tip Friday & Social Media
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The serratus anterior is one of the most overlooked, underappreciated, and underdeveloped muscles in the body. Not only is it extremely important functionally, as a major factor behind shoulder health and scapular mobility, and your ability to effectively work the rest of your upper body… but it’s also essential for a well-rounded physique. In the front, the serratus anterior frames your obliques and abs, making your core look extra shredded, and in the back, because the posterior aspect of the serratus anterior lies underneath the latissimus dorsi and pushes out on them, it’s actually a big contributor to how big and wide your upper back looks!
However, even the small percentage of people who do intentionally work the serratus anterior, will generally only work 1 of its 3 movements, leaving major gains on the table. But in this video I’m going to show you how to effectively target all 3 movements using any equipment, or even just your bodyweight!
First, we have to understand the underlying anatomy.
The serratus anterior is a large muscle that wraps around the upper core from back to front. It's muscle fibers insert on the costal surface of the scapula (the underside of the shoulder blade), all along its medial border, and then attaches on ribs 1 - 8 or 9, which show up as those finger-like muscles that frame your obliques and abs.
Since its origination points on the ribs are all anterior or in front of their insertion points along the scapula, when the muscle fibers contract or shorten, one of the things they do is pull the scapula forward, pressing it tight against your back and moving the whole shoulder girdle forward. We call that scapular protraction, which is the first movement we’re going to hit!
(See video for exercise demos with cables, free weights, resistance bands, and bodyweight workouts)
The serratus anterior insertion points are also more lateral than their originations. So, when they contract, they pull the scapula and shoulder girdle out to the side. We call that scapular abduction, or scapular lateral rotation, which is the second movement we’ll exercise!
Finally, when the serratus anterior muscle fibers contract they also pull at an angle that rotates the scapula upwards, which is conveniently called scapular upward rotation, which there are two different ways to work. One is to perform scapular protraction with your shoulders angled upwards, and the second is to raise your arms. The first does a better job of isolating the serratus anterior, but the second does a better job of hitting full range of motion. So I developed an exercise that combines both strategies!
![5 Key Lat Training Secrets! EVERYTHING You DIDN’T KNOW About Working the Latissimus Dorsi [5MM Lats]](http://i.ytimg.com/vi/hnp58RGi8uA/mqdefault.jpg)
I've been healing my impingement that I"ve had for years over the past 8 months. I feel I"ve watched every single shoulder and serrates video on CZcams and this is hands down the best one. You've done such a great job at concisely explaining what it does and how it looks and then offered so much more than simply doing bodyweight protractions. Many thanks!
Thank you my friend! That's great to hear 🙏 Also, with your history of impingement, I'd highly recommend you check out my Gains Without Pains Total Shoulder Program ( www.dr-gains.com/gwp-total-shoulder-program ). It's an absolute game-changer for building muscle while simultaneously rehabbing injuries and preventing future aggravation. I also give a significant discount to anyone who's been officially diagnosed with a shoulder injury in return for participating in a research study. Shoot me an email at support@dr-gains.com if interested!
Great! Thank you so much!
But to my understanding pulling the shoulder forward thats what the muscle does is aggravating shoulder impingement. What you need is the exact opposition motion to widen the space by pulling the shoulders back...
That seems to make sense, but what you really want is strong scapular control, and that includes strengthening the serratus anterior together with everything else . Without stable scaps, the head of the humerus won’t stay centered in the glenoid fossa of the scap and you’ll be at risk of impingement
Calisthenics never misses the serratus anterior. From pike pushups to handstand pushups to lsits, these always work the serratus anterior.
what calisthenics exercises would you recommend for working out this particular muscle group?
@@gps9679 push ups, my dude
@@gps9679 bro is explaining it in the video, maybe like watch it lazy ahh
@@nolifant7000 thank you for your very useless response which nobody asked for
@@gps9679 push up definitely
when you are down concentrate on the lats and back, there is when you are using the serratus anterior
I love the animations displaying how things work and under the body as you do the exercise! That paired with your explanation wraps everything up in an easy, understandable way!
Glad it helps!
The best serratus video I've seen. Everything was explained with clarity, accuracy, and simplicity. The exercise selection was excellent, as you give examples for cables, freeweights, and bodyweight. You've bridged the gap between conceptual understanding and practical application, while explaining the mechanisms behind why we're doing the selected exercises for a conclusive, comprehensive understanding of this muscle group and how to develop it.
The boxers or the wrestlers muscle is also what the anterior serratus muscle is called. So doing moves like throwing punches or wrestling an opponent will build this muscle. One of my favorite go to exercises is with a medicine ball where I rotationally throw the ball from one arm to the other, catching and stopping the momentum and throwing it back the other way.
Yes. All lean boxers have excellent def in there.
that's fucking brilliant man
all of your videos is full of new important information that i hadn't found in other places , so thank you and I really appreciate your effort
Double dumbell pull over is what I used to build my serratus. The longer the backwards stretch is the more lat activation, the shorter the backward stretch is the more chest activation... serratus is exactly between these two muscle groups. Try it out!!!
^^^^^^^ my serratus anterior always feel absurd the day after heavy pullovers.
The pull-over definitely hits it! Great observation. However, the serratus anterior isn't the primary agonist with it... the lats and chest will still take the majority of the load, regardless of the range of motion used. To really develop the serratus anterior you'll still want to integrate exercises that isolate it from the larger & more powerful muscles around it - which is what the exercises in this video are for 👍
Dumbell pull over def my go to, il add some protraction to the end of the reps to get some extra activation
Would you say the same for cable pullovers? Or would you claim there's too much difference between the two?
I guess with dumbbells the rest is directly over the serratus, where as the cable will have the rest at peak stretch.
🙌
I have to say thank you Dr. Gains! Long have i been searching for effective serratus anterior exercise using gym equipment. Finally found it here.
I’ve watched almost every video on CZcams for serratus activation and strengthening since I have had winged scapula. But this video is gold! Thanks for showing me how to strengthen my serratus in all the different planes of motion which has been a big help for my scapula overall!
That's great to hear Jonathan! Let me know how these exercises help 👊
Thanks Doc! Informative video and I’m definitely going to add these to my routine. Loving your graphics too. Nice work man…
Serratus Anterior is one of the most important shoulder stabilizers. If you practice handstand you must include some exercises for this muscle. This will improve your handstand skills DRAMATICALLY. Take my word for it.
Your content is really fantastic, I have been reading up on muscular/joint anatomy since I started training about a year ago and it can't be understated just how important is to be understood for effective/safe/quick progress. I really appreciate the effort made especially regarding overlaying the animations, as they really assisted with visualizing the movement internally as I walked myself through the motions.
I've always had a challenging time with the serratus in particular as a muscle group has been hard for me to feel a strong mental connection with during my workouts, despite watching videos on the subject/studying many times. You've convinced me to add 3-4 "serratus bench" sets at the end of my push day today after watching this video and it was really satisfying to burn in the fatigue to these muscles which I definitely hadn't been capitalizing on beforehand. I also liked the idea of training my obliques with a "side plank" raise into scapular abduction, as I'm a bit lazy with abs work and this was a nice two-for-one combination to double up on the value of an exercise I might otherwise tend to skip haha.
TLDR: Thanks very much for the quality instruction, liked and subscribed and burning through your other vids taking notes :D
Great edition. Easily digestible explanation and also a really complete content. This is quality content in its purest form
Mahalo my friend!
This is a really great video! Thanks for using physiological and anatomical terminology! I learned stuff
Cheers, brother. May the gains continue!
Had to look up anatomy to find this muscle as it feel it's important and stumbled across this video.
Perfect
This video is very helpful! I’ve been looking for exercises to target this area
Best thorough information I have heard about why resistance training is detrimental to a healthy body.
Good job!
I so much love looking at the way you have the muscles showing them actually working during the exercise
maybe I'm just a lunatic but I have always loved watching the slow movement of the exercises and seeing which muscles are fired up at which point in the movement
I noticed that you have come up with things that I've never seen in my 76 years of training
Bruh what you're in your 90s? You must be the oldest person on CZcams. Congratulations
Not a lunatic at all my friend - I'm obviously obsessed with it haha. And thank you! I've developed hundreds (literally) of my own techniques, so you'll be seeing many more of them on here 👊
beyond just the amazing advice, these incredible diagrams really help me internalize my own body like a type of meditation, thank you
I love the look of the serratus. Me and a guy at the gym were just talking about this today.
This is absolute gold.
I look forward to seeing more informative content, thank you for sharing happy to have found your channel.
Yes! Thank you! I've been waiting for this for ages
Hope it was worth the wait! 😉
Love all of this, thanks Doc!
I've been wondering this for so long!
Great explanations,well thought out
never watched any of your videos until now, this vid popped up in recommended. tried the exercises and they're killer. gonna be adding these to my workouts and i threw you a subscribe. appreciate the vid!
Awesome - let me know how it goes! 💪
Tennis players have this. It gets overused and needs massage to not cause pain in shoulders.
Makes so much sense as i had a physio tape up my ribs to support this and it really supported this and helped less shoulder pain
Thanks for the video, doc
Clear and precise
Fantastic videos man...
Very under appreciated channel
Gotta try this today!!!
Outstanding information !
tricep rope extension (torso perpendicular to hips/legs) , lat pulldown, dips, ab roller --all work the SA indirectly. Lots of fun things to do directly though nice vid! nice upper chest too well done.
I have watched thousands of workout videos...this on is one of the best I've seen. Super informative
🙏 Much more to come!
Best video I've seen on the serratus anterior! great job!
Mahalo nui loa Romain!! 🙏
I do your workouts all the time. Keep'em coming💪💪☝🙂😎💪
I'm just getting started! 😎💪
Thank you sir! I will add this workout.
Excellent points to remind us
Great tips to really target the Serratus Anterior
Nice. This helps. I have been using a bench press machine with a stiff elbow to hit the pec minor and serratus.
I had shoulder impingement issues partly caused by scapular winging which in turn was caused by weak Serratus Anterior. Just found your channel through this video. Thank you for the detailed workouts. Very informative
You're very welcome! These will definitely help. Also, with your history of impingement, I'd HIGHLY recommend you check out my Gains Without Pains Total Shoulder Program ( www.dr-gains.com/gwp-total-shoulder-program ). It's an absolute game-changer for building muscle while simultaneously rehabbing injuries and preventing future aggravation - particularly impingement-related injuries. I also give a significant discount to anyone who's been officially diagnosed with a shoulder injury in return for participating in a research study. Shoot me an email at support@dr-gains.com if interested! 👍
A very good presentation concerning this muscle and how to isolate and train it. I would also reccomend stretching it following training it.
Great info doc
For calisthenics dudes and dudettes, this should be integrated in each and every push-up, hand-stand push-up and dips reps you do. It's solicitating your abs/core as well, a bit differently in each case. To be done slowly and purposefully for maximum brorgasm.
"Brorgasm" 😭
@@caramel9269 true 😂
Thanks mate. 🖤
Hey Doc, great content as always. Will you be covering the lat muscles sometimes as well? 🙂
I have been using a seated machine for 'bench' press. I extend my arm, locking the elbows, and then use my serratus to protract. Swiss machine also works.
Sitting sideways (on the seated machine) allows me to perform abduction. A seated machine allows me to use more heavier weight.
Thank you for this serratus anterior exercise. I've been suffering w/episodes of vertigo due to a car accident (not the inner ear - I've had MRI's that are always negative. I've done several tests at ENT watching the red light dot go back and forth and it never produces the vertigo). Only when I lie on my left side or tilt my head back does the vertigo begin. One Chiropractor explained about the swivel chair test and facet joints and my nerves sending the wrong message to my brain and causing the vertigo - that made more sense to me. I've always known that the trigger is located under my left scapula close to the scapular spine. I've tried your serratus anterior exercises and my episodes of vertigo are decreasing!! Thank you so much!! I've been dealing with this for 36 years.
Love your channel
Great video
i found that for me landmine presses, especially one handed, can really hit the spot on the serratus.
I'm doing landmine shoulder press and I can see those hidden muscles working very hard with the front shoulders
Top notch content🙂
I get bodywork done by a local PT who runs a personal training studio with his wife. He told me I had weak serratus muscles and gave me one of these exercises to perform. The only indicator that I am doing them properly is the cramping at the top of the exercise. These exercises turn a small bodypart into its own workout, and in no video have I seen where they demonstrate these exercises does the person on camera say, "You'll know when you're doing the properly when...".
We're all left to our own devices.
before discovering you just today the only one I ever put the Bell on for was brignole for obvious reasons and you are very much like him but actually maybe even more clear and scientific
glad I discovered you I wish I did ten years ago
Dr Gains, If could Like this more than once,
I would!👌
Keep them coming, Doc.👍💪
Thank you my friend! 🙏 The comment counts for three likes in my book anyway (and in the CZcams algorithm's book as well haha)
@@DrGains 🤣😉
Absolutely love your stuff... I love your unconventional ways... I'm 62 and I'm in great shape because of unconventional training... Keep up the good work
Thanks Richard - love to hear that! You keep up the great work as well 💪
Really hard work to explain muscle ataomy and thier exercises thanks
I rarely comment on videos but just wanted to really thank you Doc for making such a detailed video of anatomy and kinesiology of the serratus anterior muscle. Am currently rehabbing from ac joint surgery which also weakened the weakened the serratus muscles. Looking forward to more videos and tips🙏
Why would you waste effort saying you rarely comment. Only you care.
@@seffard Bro the quality of video was such that i had no other option but to comment in appreciation. Stop being rude. Learn to behave. Don't judge anyone without knowing anything. You don't know what anyone is going through.
@seffard I care! It shows me how much he truly valued my content. @biologybiceps very much appreciated my friend!! Also, with your history of impingement, I'd HIGHLY recommend you check out my Gains Without Pains Total Shoulder Program ( www.dr-gains.com/gwp-total-shoulder-program ). It's an absolute game-changer for building muscle while simultaneously rehabbing injuries and preventing future aggravation. I also give a significant discount (50% Off) to anyone who's coming off of surgery in return for participating in a research study. Shoot me an email at support@dr-gains.com if interested! 👍
@@biologybiceps5643 Dont mind me. Im just a psycho trying to handle my absence of empathy, but rarely I cant help it and say something. Im not sorry, but I apologize.
Keep making videos!
Good video. Came looking for additional exercises. Noticed the hand placement of the pushup could also benefit from a 45 degree lateral rotation to open up the scapula more
just what i needed
👊
Awesome vid! Will the forearm flexors video be coming soon or is it still in the works?
Bro you are really awesome and informative.plz bro continue weekly videos.and one request keep always dumbbell,band,barbell versions,coz busy peoples have not enough time to go gym.
You r the best one❤️👍
Thank you my friend - weekly is probably a stretch with my busy schedule, but I'm going to try to make them more frequently from now on!
@@DrGains ❤️
My brain was almost tricked when I saw you with the overlay, at the beginning. That was a good one
Great info thanks. I've had great definition around that area from as long as I remember. That could be due to the physical work I've done since childhood - splitting firewood and throwing logs. In my late teens I started kickboxing and boxing. All very similar movements involved.
Also, wouldn't practically anything pushing and or holding on gymnastic rings involve the serratus anterior?
Been pushing a roller and paint into block all week . No wonder why my lats are sore , lol . So shredded atm from doing construction hard all summer . Amen
great video
excellent
Really looking forward for the video on the external obliques. I mean you mentioned the rotation element in training of the obliques, so i mean that i am looking forward for explanation C:
Stay tuned! 👊 My content creation list is about 10 miles long... so can't say how soon it'll come, but if you request it via my content request & feedback form (link in the video description), it'll help bump it up in priority 👍
i had a c5/6 disc herniation, which damaged the long thoratic nerve. I had to quit lifting and grappling because of it, the depression was worse than the daily pain. Now that my serratus is strong, im in better shape than ever before and the best martial artist ive ever been. Im completely pain free and happy :)
Congrats!
When I tore my labrum this was literally the same exercises I had to do for PT. Good stuff!
Wow, that's awesome. I developed exercise 2 & 3 myself and haven't ever seen anyone else do them, so I'll have to meet your PT sometime! 👊
PS, If you still have any pain, weakness, or limitations from that torn labrum, I'd highly recommend you check out my Gains Without Pains Total Shoulder Program ( www.dr-gains.com/gwp-total-shoulder-program ). It's an absolute game-changer for building muscle while simultaneously rehabbing injuries and preventing future aggravation. I also give a significant discount to anyone who's been officially diagnosed with a shoulder injury in return for participating in a research study. Shoot me an email at support@dr-gains.com if interested!
I sub very rarely to something but this is good stuff!
You can also go swimming. The different styles of this sport are very good exercises for your Serratus Anterior.
Really appreciate your clear and concise presentations Doc. Look forward to taking one of your courses after I deal with an issue……At age 70 I’m dealing with a left shoulder impingement that is destroying my workouts. I’ve researched and performed numerous exercises designed for relieving shoulder impingement without surgery, with limited success . Will these exercises aid in relieving or perhaps exacerbating impingement? Thank you. All the best, Buck
Hey Buck - great question, and sorry to hear about that. Yes, they can aid in relieving impingement pain.. but only if performed in a specific way. If done wrong they could indeed exacerbate it. I'd HIGHLY recommend you check out my Gains Without Pains Total Shoulder Program ( www.dr-gains.com/gwp-total-shoulder-program ), which - along with many other things - coaches you through hundreds of subtle form changes to make with exercises like this when rehabbing from shoulder injury. One of the primary reasons I developed it is to serve as an effective alternative to surgery for impingement-related injuries and conditions. It's exactly what I personally did to rehab and build my shoulders, without surgery, after being diagnosed with a rotator cuff tear in my right shoulder and labral tear in my left. It's an absolute game-changer. Shoot me an email at support@dr-gains.com for a discount code if interested! 👍 Trust me, it will be the best purchase you've ever made for your fitness. I give a 100% money-back guarantee if not. And without significant intervention and specialized training... the issue won't go away. Hope to hear from you!
What about the first step of making a pull up? From the hanging position to retracting the scapulas? That should work
I love how there's an animated band instead of just a quick recording.
thank you for this video...I've been trying to develop that area for awhile...my chest and shoulders look jacked but my underarm area still needs help
These will definitely help! Let me know how it goes 💪
thank you for your information..does pullover training also have an effect on muscle growth=serratus anterior?
Hi those ani animations really shows the muscle well I have terrible grinding under my left scapular giving pain would you recommend a few months of this to try bulking the Serratus
Many thanks
3d animation is cute and top notch!
As a calisthenics guy this muscle has always been hella devoloped, from L sit/ hanging leg raises to front lever to planche training to even push ups and planks, handstands they all hit the serratus
Great video! I try doing these exercises, but my upper right trap always takes over and makes my scapula roll up and take over. I tried regular upper trap stretches and it didn’t work.
Use Exercise #2. The lateral movement will eliminate trap involvement 👊
wow this makes a world of a diffrence
can you do video on v cut abs , thanks
I do boxing and I get cramps from that spot, what are some stretches to relieve those cramps. Thanks
If we purchase any of the programs can do we have access to it forever? Or once it’s completed it’s done and can’t be accessed anymore?
Dr. Gains for President.
If I tie a hose, rope or chain to the tree or the beam in the basement and make handles from cloth and duct tape then just pull it as shown in the cable workout, would that work? I lose the motion but resistance will be still there and I can adjust the position my moving the bodies around the basement like forward and backwards. I can also drag something heavy to mimic that cable workout motion but that would make sound or leave marks on ground so it's not ideal. I don't have cables or gym around so I'm trying to improvise with what I have in my van and around my cabin.
i was thinking if this can be also done on bar? just hanging and trying to do what he did on pushups, just protracting and relaxing shoulders
You failed to mention the cross-bench dumbbell lat pullover. I do them twice a week on back days and chest days.
I like to walk on four backward for this muscle. It help keep mobility at the same time
By "walk on four", do you mean bear crawling backwards? That would work extremely well actually - similar concept to my bodyweight exercise #3 in the video. It's relatively rare that I hear or see an exercise I haven't already thought of myself, so thank you!
@@DrGains It was an exercice that was propose by a physio on youtube to reeducate the muscle after scapular winging.
I do sometimes crawl (i do hebertism) but when i said walking on four is legs and arm but backward. (Hebertism recommand crawling and walking on four as the 10 main actions)
I never found out if the lats connect to the scapula, but for front raises, it feels like serratus and lat contraction stabilize the scapula similarly. When I don't stabilize with them, my shoulders roll forward and I start cheating the front raises with my traps.
Very great exercises. Can I do them after a Shoulder impingement surgery? Surgery was 30 Days ago
Hey Moe - that really depends on your unique situation and recovery. Most likely you could start with Exercise 2, so long as you're using very light weight. First of course you should consult with your doctor, but I'd also highly recommend you check out my Gains Without Pains Total Shoulder Program ( www.dr-gains.com/gwp-total-shoulder-program ). It's an absolute game-changer for building muscle while simultaneously rehabbing injuries and preventing future aggravation. I also give a significant discount to anyone who's coming off of surgery. Shoot me an email at support@dr-gains.com if interested!
@Dr. Gains, how often can I do serratus stuff?
I just had a rotator cuff surgery I noticed when I try to stretch laying down that I feel every tightness in my rib cage that stops me from stretching further down.I ask it’s my serratus anterior muscle that’s stopping me. I would never no it was weak if did not stretch to find out. Thanks for the video
First time watching your channel. Great content and knowledge of anatomy. Can I do these exercises daily like facepulls or do you recommend only with back?
Welcome aboard Jay! It depends on your goals and the weight you're using. If light weight and you're just going for strengthening.. every day would be fine. For actually building the muscle you'll want to give at least 48 hrs of rest between sessions 👍
@@DrGains Thanks for the reply and the advice.
How would you work this with rings?