Serratus Anterior Exercises
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- Опубликовано: 20 ноя 2018
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In today's video I demonstrate how to develop the serratus anterior muscle.
The serratus anterior originates off of the 1st through 8th or 9th rib and inserts into the medial border of the scapula. It's primary action is to draw the scapula forward around the thorax.
The serratus anterior muscle, when fully developed, is a muscle that really stands out and really completes the abdominal area. Bruce Lee made this muscle famous.
Dr. Joe demonstrates 2 great exercises to help develop the serratus anterior. Give them a try!
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless OcraMed Health, Dr. Joe DeMarco, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. OcraMed Health/Dr. Joe DeMarco makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
#serratusanterior #ocramedhealth #afitnesscarol #abs 
Хобби
Bruce Lee must have had serratus anterior day
He definitely did! LOL
God is good
He was a fighter ofc he did even today's fighters posess such knowledge to train forearms and serratus
@@OcraMedHealth hey I got a serious question, I workout 6 days a week and maybe last week I felt under my right rib like the second last rib I felt a sharp pain and I have still been working out but I have this horrible pain , how can I get rid of this pain and how long do u think I can't work out for because I stopped working out for last 2 days now and it seems to be cooling down but the pain is so painful I feel I have tore some muscle down there, how long will I have to wait till this feels better??
That's why I came here lol, bruce lee had kinda like the best body for specific impact and speed
This guy is one of the best instructors ive ever seen, i went to massage therapy college for 2 years and hes right on the money. im not a Therapist but this guy is great teacher, he knows how to talk.
your an inspiration for this 35 year old.
Thank you! Appreciate it!
Agreed; he's wickid smaaht! 😆👍
Massage therapy school isn’t two years long
was for me, minus the few months off,@@aaronraynor7703
Your physique is cool, because with a shirt on, there’s no real way to tell how fit you are, but when you take it off, you look like a superhero. Pretty neat.
Thanks!!
Best way because then you can shock people
@@OcraMedHealththat's because his traps aren't too developed when viewing from the front
And his shoulders, basically the yoke can be developed more
That left pec looks a bit off though, no way to deny it. Is there any underlying injury?
At this point you are in endgame content if you are getting buff ribs
Thanks, Doc! I've added in direct training of all the movements of the scapula and all the muscles that act on it, and now all my lifts are going up again at age 63! Strong shoulder adjustment and stabilization are very good.
Awesome!!
Two excellent sets. I want Shreds like Dr. Joe's.
Thanks!
Thanks for the tip! Straight forward- I already do a bunch of calisthenics at home but I wasn't hitting serratus enough. These movements will be easy to include. I have doorknobs and even the same bands.
Good luck!!!
Bruce Lee is the reason I looked for this clip.Thanks!
Bruce Lee was the best!!
I like how you are a doctor and bodybuilder! Better input to develop a healthier lifestyle, in my opinion.
Thanks! Appreciate it.
He’s shredded
thanks for this, exactly what i was looking for
Glad I could help!
Thanks Dr Joe. First time watching your channel. Your guidance in this video is very detailed. I am impressed. Good work!
Thanks for watching! Glad I could help!
The whole door hit my NEIGHBOR 😁
Subscribed.....great work !!!
Thanks! We actually just filmed another serratus video today. Should be up in a couple of hours.
I actually just started doing the firsr one out of bordem last night. I could actually feel it in my shoulder blades
Good luck!
Love the band punches
Thanks!
MY DOOR BROKE
Hahahaha
LMAO
Great content!
Thanks!!
Great video! Thanks
You're welcome!
Another great vid
Thanks John!
This is the most underrated muscle it looks so aesthetic
True!
Nice video 💪🏻
Thank you very much!
As a boxer , this stuff made me much more powerfull thanks man
Glad I could help!
First video about you and respect.
I appreciate that
My ribs are a bit prominent. Hoping if I can get this muscle a little more developed I'll look less skinny.
Good luck my friend!
any changes man? I'm facing the same problem as you
@@paulocostaaaa same.. starting right now. How is it going?
Thank you so much, I love dosd muscles
You're so welcome!
thank you
You're welcome
Wow thanks this can help my boxing workout❤.
Happy to help!
My serratus blew up when I really started doing military press regularly.
Barbell or dumbbell?
@@bananablake6607 did you try?, and did it work?
Update please
sorry to inform you guys but Alex won't be replying, he went for a PR on the military press and cracked his crown.... he's still in recovery since 2021...😉
different tools, same muscles worked... basically
thanks for this bro, for some reason my left serratus is massive compared to my right (which I find odd because I'm right-handed) and the imbalance has become noticeable since starting the gym, I'm going to employ these exercises into my routine. Thanks, man. you look great btw!
Thanks for watching! Glad I could help! Keep me posted on your progress.
Did you ever figure out why? Asking cause I have the same thing its really only obvious to me though
Have you tried doing unilateral dumbell or cable exercises? I've made big improvements in balancing my sides through doing 3 sets on my weaker/smaller side and 2 sets on the stronger/bigger side. Also, is it possible that you have more lat on your dominant side and it's covering more of your serratus?
@@whiteroseproject7207 i used to go for boxing and my left side is less developed I believe that happened because u twist your body more while doing a cross rather than a jab
@@arcticwolfclapsyou1242 due to too much jabs and cross,my shoulders are ripped now,i mean well builded.
Man I always thought you were just fit but man, seeing you without a shirt showed me your are super ripped 💪😊
Take your shirt off more 😊😉
Thanks!
No homo?
He's Not necessarily! And, it could be a she. Either waxy m way, It's just super encouraging and inspiring! He's like an anatomy lesson in a living person.
@@tamarunitamaruni6440 it’s why he asked no homo.....because he is not sure
thanks a lot!
You're welcome my friend!
Thanks for the great content 🙏🏼💪🏼
My pleasure my friend!
Many thanks.
You are welcome!
Thenk you sir
You really work on your body🙏🙏🙏
Thank you! Best of luck!
@@OcraMedHealth thenk you sir
Theeeennnnkkkkk yyyoooouuuu
It was made famous to me when I would sketch spiderman in my notebook at school.
It looks like those exercises work the lats
I'm going to try super pullovers. Machine wear arms are straight overhead . Lats are engaged. Then do full range pullovers. Extending shoulders and lats and pulling on anterior serratus
Wow what amazing rib muscles on you!
Thanks!
thanks💚
Happy to help!
Thanks
Welcome
You look incredible 👍
Thank you!!
"Take the B-end"
Lmao
This workout important for front lever progression
Lat work is more important.
Thank you for very informative video. Would punching a punch bag or pads develop the serratus also? Or has to be specific exercises? Thanks again.
Punching a bag is a great way to develop the serratus anterior! Thanks for watching!
Killer body, man! 🎉
Thanks!
Look at the lats on this guy sheeeesh
Interesting
Sir please more videos antrious fat cutting workouts
Thanks I dont know if this is a thing but is their a type of resistance type of those bands? Because some can be more thicker and harder to pull
Those bands do come in different resistance. I believe the ones I am using are from a company called "Spri". They sell several different resistance bands.
I got a set of resistance bands off Amazon 150lbs for the set for only 15$ came with a door anchor and handles, it's come in handy
Holy fack you mar so much more shredded that I expected
Cool!! Sounds like he’s from Boston
Go Red Sox!
Seratus fat cutting workouts
Hello Doctor: I live in an old apartment here in The Bronx, and all the door knobs are nowhere near as sturdy as yours. My specific question is can I substitute 10 lb. dumbbells and alternately shadow punch with each? If so, is there any more advantageous of an angle to hold same while I am punching? Thanking you in advance for any/all advice.
Shadow boxing with dumbbells is good because you work the serratus when you throw a punch. I would punch at different angles to get a better workout. You should also check out my other serratus video that is more based on calisthenics. It might be better for you since you can't use the bands. Good luck!
Not so much dumbbells work against gravity so the pull force is always down so you would be working your shoulders more then anything, bands apply force in the direction opposite that they are being pulled
Does it get indirect work through keeping the shoulders down during dips, tricep extensions, and even straight bar lat pushdowns? During these movements my shoulders tend to want to lift up to my ears, and going heavier I really have to concentrate on keeping my shoulders down. My serratus already kind of shows, it makes me look super skinny as it gives the illusion my rips are showing when infact I can barely see my abs. They do look awesome when super defined on body builders.
A lot of other exercises engage the serratus so they do get worked quite often in the gym. These exercises are just more specific for the muscle.
Can this essentially be done lying down whilst pushing a weight up instead? I think my scapula is winging so I’d like to correct this instability/imbalance
Yes!
I CAN'T FIND ANY VIDS ON HOW TO SHAPE THE ( SIDE ) OF THE PECK. GRANTED THIS WILL HELP, BUT ARE THERE SPECIFIC EXERCISES FOR JUST THAT AREA?
I broke my left arm a while back (2019), I've long since had muscle therapy and built most of the muscles lost back but I still feel like the muscles on my left rib side and left back aren't there yet and cause me mild inconvenience, because I have always adjust and stretch to feel comfort. I'm hoping this will help alot.
Good luck! Let me know how you make out.
Hey joe that’s a great exercise. Will strengthening the SA help take tension off the levator scap? Mine is always tight , can’t bend my head and gives me terrible headaches. Stretching is only temporary Any advice you can give would be great. Thanks in advance
Strengthening this muscle will help the scapula winging. Good luck!
Great video. Your body is impressive. Are you in your 40s?
Thank you! Currently 56.
Do upper fibers of serratus anterior work together with pec minor to keep the scap/clavic from posterior rotation/ shrugging but down forward?
Not exactly sure what you mean. Please clarify. Thanks.
I am having burning and numbness in my pinky finger with tightness and burning in my tricep. The area under my armpit which I think is a combo of the subscapularus and serratus anterior are very tender and sore, and I have pain in my shoulder lifting my arm over head, which is coupled with my shoulder and back area making 3-4 noticeable grinding sounds. My assumption is that it's from rounded shoulders and bad posture/using my armrests incorrectly, but I've been to a chiropractor and 2 different orthopedic doctors and none of them have pointed out muscular weakness as a possibility, however all 3 doctors have done things that have provided no relief at all. I know you can't give me medical advice, but with all of these issues working in tandem, what do you think I should focus on first? I took a month off of work (computer work all day) and most of it got a little better, but within 2 days of working again, all the problems came back just as bad as before.
Thanks
Have you tried the exercises on the video? Did they help?
The exercise begins at 3:39.
Thanks
Speed running to the important part
I just got a bit of scapula winging 2 days ago I want to fix it immediately before it gets worse can this fix it
Keeping the serratus anterior strong can be helpful. I can't say if it will fix your particular problem. Check with your doctor or therapist. Good luck!
Would be nice if there were non band options but appreciate the vid
I have a bodyweight workout for the serratus on the channel that doesn't require bands.
Please give me some advice i have pain on my costal cartilage at the joint of sternum on my 4-5 rib it happened after i did wide dumbbell fly.
You may have subluxated a rib head. Do you have a chiropractor that you see? They could probably adjust it.
Does shoulder press cause this problem? Also what exercises do you recommend for crunchy sound in the knees? Thanks so much
I'm not sure what problem you are referring to in regards to shoulder presses? As far as "crunchy" knees, have your doctor check them out first. It's probably just crepitus, which is when some of the smooth cartilage behind the knee cap (patella) becomes rough. It's very common and you can usually continue to perform your normal workouts.
@@OcraMedHealth thanks for your prompt response--much appreciated! I think it's crepitus, but how do I get rid of it? Do you have any special exercises for it. My doctor said it's my kneecaps.
Unfortunately you can't reverse it. Therefore, as long as there is no pain, you can continue to workout. There's really no specific exercises for it. Thanks.
Sir, plz make a video on pectus excavatm and rip flare
I'll put it on our list of topics. Thanks for watching!
I also have ribflare and tight lats .
What is your workout for lower chest? Thanks for the exercises.
I will add in dips and decline chest presses into my workouts.
What are a few exercises for straight arm strength.?
Thanks
When you say straight arm strength, do you mean like performing planches?
Dr, will this be helpful to fix a winged scapula?
Winged scapula can be causes as the result of a few different things. If it is the result of weak serratus anterior muscles, then this should help. Good luck!
Can I do this with no rope but as a push up by just retracting my scalpula backwards and inwards while keeping my arms straight?
It definitely helps to use a band.
Sir does serratus anterior exercises fix scapular winging?
Working the serratus can often be a big help.
How will you stretch it efficiently?
Check out a recent video we did on fascial release of the serratus anterior.
This seems like a good exercise for my winged scapula. Will this actually fix my scapula since I have serratus anterior weakness?
It's hard to say for sure, but it should help. Work on it for the next 30 days and see how it goes. Keep me posted on your progress.
No
It's not for scapular becarful
@@user-ks2vc7nj5w Well I'm not training for my scapula. The reason I have winged scapula is due to my serratus anterior weakness so if I increase my serratus strength my winged scapula should be fixed
I'll give it a shot thanks
Is this the muscle that needs to be worked for scapula winging issues?
Yes
Does this cure scapular winging? My posture from the side looks terrible as my shoulder blades go extremely far back
Strengthening the serratus is often very helpful for scapular winging.
What if the hours after doing this exercise and the next day, I have posterior rib pain on one side near my scapula? Am I doing something wrong ? Or is that my musculature and scapula adjusting to this new movement and position? It’s not soreness, it’s pain.
Dull, aching pain; not sharp
Hard to say. The exercise should not be causing pain (other than muscular soreness). I would stop performing it and ask your therapist/chiropractor about your area of pain. Good luck!
Seems like this muscle plays an important role in scapular stability and is often inhibited in people with shoulder pain?
Keeping the serratus strong helps with scapula winging.
I have that on my ride side but not much on the left and IDK what I ever worked to get it
Are you on your computer frequently?
@@EskimoClay1 I used to play a lot of computer games but I stopped for a while now. maybe the shooting with right hand mouse?
Mine is completely out of balance. My left lower/upper trap area always feels very tight and stiff . No pain but its bothers me all day
I have other videos on my channel for fascial release of the traps, rhomboids, etc. Good luck!
How old is this guy.....excellent physique
55!
@@OcraMedHealth 56 now 😐😂🙃
Just want to clarify. You meant to say 3 sets of 10 reps and each of those 10 reps is a 10 second hold? That seems like a lot.
Yes you hold each contraction for 10 seconds (if I am referring to the same exercise on the video). It is a lot so perhaps for less reps or only hold for 5 seconds at first. Good luck!
How to get lats as good as yours doctor ?
Stick to the basic back exercises: deadlifts, rows, pulldowns, etc. Good luck my friend!
Would the punching motion work the Serratus with a dumbell?
If you are going to use DBs, I would recommend doing one arm DB presses (on the floor or bench) where you really think of pushing the DB up towards the ceiling.
This workout important to front lever progression ?
It will help
4:20 the angle seem totally off. Why do you not push downwareds from a high position that the elasticbands hang in vs. low upwards?
The function of the serratus anterior is to allow the forward rotation of the arm and to pull the scapula forward and around the rib cage. So the angle I use activates the muscle. However, you could probably change the angle of the bands and the exercise would still work. Try different band angles and see what works best for you. Let me know what you think works best. Thanks for watching!
@@OcraMedHealth Im more refering to the the angle in which the fibres of the muscle runs vs. the angle that the pulling happens from. It is like your actually forcing it to work in angles the muscle does not run in naturally and so indicate how the muscle evolutionary is created to be used.
It is assumed the muscle is related to how the pecs work and so assist these, BUT more so it should maybe be considered how their task is in relation to keeping the arm and shouldeblade aligned when using lats, as these are opposite muscles needing stable structure so to let them work more freely. What you think of this perspective?
@@MrCarstennielsen That's a very interesting perspective. It makes sense. Thank you for the feedback. Good stuff.
Scapula should be pinned during bench press! If you are allowing your serratus to contribute and pull the scapula forward you'll end up with a shoulder injury 💯💯💯💯
Is the anterior the 3 little muscle wings on you that U showed?
And the whats that big defined muscle that moves around your body from behind as you punch,, is that part of it?.
If so can that anterior muscle hurt from Laying on your back all night
Or suggestive of certain injuries if it does hurt when U wake up..
I'm waking up pain sides
Or side
The anterior muscle you refer to is the serratus anterior. The large muscle is the latissimus dorsi.
Would this help with scapula winging?
Yes!
Possible with a cable machine?
Yes
I’ve always wondered what those muscles were mine have always shown even when I was out of shape. I’m guessing that’s a genetic thing?
Can we do this exercise with dubbells?
U can if u lie in your back of the floor. But standing won’t work.
How can I have serratus after like you? Please tell me.
Thanks! Work those exercises! I have another body weight serratus video also that we did a few weeks ago. Check it out!!
same thing as a scapula push ups, you get into a push up position and protract and retract the scapula.
Yes that's a great exercise also!
Can exercising that muscle improve breathing???? Thank u🙏🙏🙏
The serratus anterior is not a primary muscle of respiration.
@@OcraMedHealth does it improve breathing
Hi sir!
I'm from india your explanation is very nice I like that...sir my scapular winging when I was sleeping (side sleep) scapular I'd paining... please make video on it....and can you tell me how can I connect you???I didn't sleep more than 1 hour 🥺(*_*)
Strengthening the serratus anterior is usually helpful.
@@OcraMedHealth yes sir...I am trying and I will give you result thanks....how can I connect you?
What kind of band do you have?
Crag Slayer I’m using an exercise band from Perform Better but any brand is fine. Just get the type that has handles.
Will this fix scapular wings?
It usually helps!
sorry but what if the handle will fly with the rubber?
Your physique is insane
Thank you!!