Serratus Anterior strengthening without Cable machine?

Discussion in 'Fitness & Nutrition' started by Skeletor, Jan 15, 2007.

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  1. Skeletor

    Skeletor Guest

    I've found a good list of exercises to do to strengthen the serratus anterior which will help in scapula stability, which is something I lack to a fairly substantial degree.

    Unfortunately, most of these exercises (woodchoppers, pullovers, cable crunches, etc) require a cable machine in order to get meet resistence on the necessary plane of motion.

    Are there any variations of these exercises or other ones that will allow me to strengthen the serratus anterior with freeweights (dumbell, barbell, calisthenics)? This problem has been bothering me for years and until this point I've been focusing too much on lower-trap strengthening and not enough of this. Now my shoulders are starting to go bad because of their limitations due to bad scapula placement/stability, which is something nobody wants. Thanks for any suggestions/help.
     
  2. black jesus

    black jesus OT Supporter

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    in for answer.
     
  3. xzultdwun

    xzultdwun New Member

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    heres a choice.. u know when you do dumbbell side bends and hold some weight.. well normall u would bend to the side so u feel it on ur obliques or love handle area. if you bend in a way where u only bending down a little bit and focus on ur ser. ant. muscles, i've found it works out well. it will take a few reps for u to adjust and get the right spot, but when you find it... it isolates ur serratus anterior muscles well.

    [​IMG]
     
  4. GTLifter

    GTLifter Banned

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    get some jumpstretch bands
     
  5. ccrooks

    ccrooks New Member

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    DB pullovers
     
  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    pushup-plus, 1 arm db protraction
     
  7. ccrooks

    ccrooks New Member

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    is that where you do a pushup holding 2 dbs... then at the top of the movement, row with the db? :confused:
     
  8. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Nope. You can view videos of both exercises at #2 of this article: Shoulder Savers Part I
     
  9. deadbolt

    deadbolt New Member

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    exrx shows these

    [​IMG]

    :dunno:

    how effective is this movement?
     
  10. ccrooks

    ccrooks New Member

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    :coold: thanks
     
  11. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    you'll also want to strengthen the lower traps and perform soft tissue work on the rhomboids
     
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