8 BEST Exercises for Serratus Anterior (Shoulder and Scapular Strength)
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- Опубликовано: 27 июл 2024
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In this video, I discuss what the serratus anterior is, why is it important, and show you the 8 best exercises for targeting this muscle.
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Introduction (0:00)
Exercise 1: Uppercut (2:45)
Exercise 2: Arm Raises (3:20)
Exercise 3: Push-up Plus to Downward Dog (4:27)
Exercise 4: Push-up Plus to Dolphin Pose (5:18)
Exercise 5: Wall Slide (5:52)
Exercise 6: Banded Punch (7:08)
Exercise 7: Dynamic Hug (7:46)
Exercise 8: Push-up Plus (8:13)
Additional Exercises (9:18)
Programming (10:13)
Summary (10:59)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
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I'm training to be the world's strongest hugger (specifically for vulnerable single mothers). My meeting with Guinness Book of World Records is in 2 months and this video will definitely help me make my mark! Thanks!
Please give us a shout out when you become an international star.
@@E3Rehab lol but seriously though, great video. Ive been trying to strengthen my serratus and I didn't even know about some of these. I will definitely be using them from now on.
😂😂😂
So how did that go?
. . mike you dirty mother hugger ! ! . . there is no good spending time with any guiness people . . best wishes brother vp adelaide australia
10/10 video. Clear, direct, great visual explanations, and I love that you cite your sources. Helped me realize I was neglecting upward rotation. I really love the uppercut workout!
Whoa! This is great content, well produced and smartly summarized. Really like all the footnotes you put up on the screen regarding study outcomes as you do the exercise. Much gratitude for these. 🎉
So many great options!
I really like how science based your approach is. Keep up the great work, guys!
Literally a perfect video, no fluff just facts. Thank you so much
Graduated from Chiro school back in Feb of this year and this video was the best explanation I've seen on serratus anterior activation/exercises. Way better than anything they taught us there. Thank you for helping to better my education and help my patients!
This is the best channel I’ve found for how my mind and body work. These are life savers.
Another excellent presentation about something that I have never heard before. Thank You.
Looking forward to trying these! Especially exercises 3 & 4. For the last weeks I'm focusing on scapula movement in the class i teach. Exciting to get some few more moves in my toolbox. Thx for good content.
Great video! Very informative and straight to the point.. Thank you!
THANK YOU, great exercises and excellent production
Really detailed explanation............loved it......watched many videos found this one to be the most helpful one....Really appreciated.
Great videos, great commentary, great visuals on the use of form etc!! Be well!!
I really appreciated this video. This is a muscle that I am realizing the importance of for shoulder blade balance and I needed a video like this. You explained the concepts and exercises throughly and made them easy to understand. Thank you!
My serratus does fine just from doing typical movements such as pulldowns and pull-ups.
what a phenomenally made video, informative and elaborate. Great job man
Great info and exercises. Going to be very helpful in strengthening my serratus. You've got a new subscriber!
I can appreciate this, and these exercises, I've been a seditary person for the best of the past 2-3 years, which has exacerbated a semi latent cervical spinal condition. I've noticed that all the aesthetic muscles I used to work on have probably been a excellent way to minimize my c-spine issue.
Thank you for this content ! Very well put together and a lot time dedicated to this for us! Thank you
How many sets & reps should we do for each exercise?
The uppercut workout has worked me WONDERS. Thank you so much!
Thank you for the list of exercises and clear demonstrations!
No problem!
really like the power vectors that you have put into the video!
What a great video, excellent. This is very strong.
Amazing video. Thank you!!
Thank you so much. It is really helpful
Awesome effective routine there mate 👍 Keep it up!
Very important excersicses, thank you for your time
Very helpful. Thank you!
I always noticed these muscles get big with shoulder exercises, but until today I never thought to isolate these muscles. Next time I do a shoulder exercise I will try these. I appreciate you giving examples of actual exercises to do and spend most of the video covering those.
Awesome stuff, thank you!
Glad stuff like this exsists to help me get my bearings on working out
Great video, thanks!
Just after this video, subscribed to your channel... WOW, Thanks a lot Doc!
That wall slide exercise is a game changer man. Great informative video.
I did cable crossover going from low to high yesterday and have very sore serratus today! Smiled when I saw your demonstration at 0:30, that explains it very well :)
I did a tonne of these and felt nothing. 😭
Subscribed. Damn good content. Evidence based approach. Can say with certainty that this channel is underrated. Keep it up, you deserve the top!
Thank you!
How many sets & reps should we do for each exercise?
External rotation in the shoulder blades is good for avoiding shoulder Injuires I liked how consistent that was through this video
Exactly what I was looking for, scientific studies done on seratus for maximum activation
Thanks, very useful!😊
excilent exercises for meee
thank youuuu brooo🔥🔥👌👌💕💕👍
Wow great excercises
you are great,hugs from brazil,thank you obrigado for the video
Thank you very much!
Wow! I just tried it, and I can feel activation that I never noticed before.
Pillow case is genius! So I think I injured this area on both sides doing push ups - have had pain there for about 4 months. Chiro/massage etc nothing helps. So I'm going to start doing your exercises and I know these will help fix this. Awesome exercises, thank you.
Thanks!
Actually a good video. Well done.
valuable information, ill try it today i was limited to pushup plus only because i didnt know any other excersises
Thank you!
great video!
very good.thanks
Your videos are awesome! Anyway I could talk you into making one on transversus abdominis exercises? Or treating Diastasis Recti? Anyway, thanks for the great videos!
With arthroscopy four months ago, the biggest challenge is stretching my serratus so I can return to swimming the backstroke. This video is the most helpful set of stretches - I’ll show them to my physical therapist to further work on that pesky serratus. Thanks!
I accidentally trained my serratus instead of my shoulder and now I'm sored in areas I've never been before. Did a research and found your video, which I find very informative, thanks.
Great video. Got my sub 👍👍👍
These exercises and instructions are awesome. Im trying to rehab my own slap tear that has caused shoulder instability and some elbow issues keeping me out of the pool.
Great video 😘
Thanks you much
Great stuff~
You got another subscriber Mr !
guauuu un video excelente! gracias
Best serratus activation video 👌
MERCI BEAUCOUP
Okay hands down this video helped me get an understanding of my issue. I've been doing a lot of bench press not push ups and dumbbell press not barbell press for years.
Only recently I've got a big pinching feeling around my rotator cuff. Thought it was my AC but after watching this I may have neglected my Serratus Anterior for years.
Starting this tomorrow before my workout as a warmup and finishing with one has a cooldown
Really hope this helps !
Adding this in 3x4 times a week
I'II edit this comment in a few weeks to tell you, my progress!
How's it been
Extremely useful
great video.
Way to cite the lit. Excellent info!!!
Whoooo so many great exercise options!! I'm going to go with Dumbbell arm raises and push up plus to downward dog.
Thank you so much for creating great content!
How many sets & reps should we do for each exercise?
Probably go for 10-30 reps because we are wanting to build strength and also endurance
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Great info! Thanks. If you have one side that is weaker than the other is it recommended to perform the excercises just for that weaker side? The
Thank u sir
GREAT VID!!!!!
Thank you!
Awesome 🤞
Excellent
Very good very good bravo 😊
Thanks
4,5,6 very helpful
arm raises with weights. That one I really felt. That's the one for me.
Good info
I just use incline bench at mid to low weights. Seems to do the trick since it’s at the same angle and distance and since it’s light enough I don’t need to do shoulder pinching.
Great video thanks, best I've seen so far with lots of options. I think you missed that these exercises are good for a winged scapula though. Which is what some people are using them for.
I just noticed that I have winged scapulas 😢 and I never noticed that before I started exercising. Could this be due to lifting weights?
@@anasofiatorres4357 sorry Ana I am no expert, i guess it could be due to lifting, I think we could all do with including more of these movements, I did scapula work and also lower traps and rhomboid work to fix my shoulder issues
Ring push ups are the best followed by the barbell overhead press and than landmine press
Shoulder blade position is key, thanks for telling us what to do with it. I have severe winging and rounded shoulders. This helps a lot, thank you!
Did u cure ur winging ?, pls reply brother I'm currently facing through the same
@@devaop124I’m on the same boat, I have winged scapulas and I think it’s due to lifting weights.
very helpful thank You! Though during most of these exercises other parts of the body like abs or arms get tired soon and you can't focus on the Serratus muscles. exercise 6 for example targets mostly only serratus
Dumbbell Arm-Raises... okay so that's essentially a Y-raise, which is what I was going to do for lower traps. That's convenient. I'm using gymnastics rings, so that would add a lot more of the protraction element compared to dumbbells.
Then there's also my push-ups which I protract at the top.
Awesome video, very helpful.
I've also found half-kneeling landmine press and shrug is nice too
Hi this is great! Thank you... Can you tell me about the band used on exercise 6, the banded punch? What's the brand? Thank you... Stevie.
I ve been looking for serratus strengthening xercises thnx
How many sets & reps should we do for each exercise?
Is it possible that somehow the Serratus can be a root cause of chronic pain? Great video thank you for sharing!
Great information. Question: For the upper cut and front raise, guessing you execute that starting in scapular retraction? I notice more front delt; likely unavoidable.
Good job💯👍👏
Thank you!
. . apologies for getting here late . . this is a great video thank you for your information . . vp adelaide australia
-> I was told that to safeguard the knees and elbows you should have 99% extension in the elbows and the knees while performing any exercise, 1% flexion should be there to make sure that we are not hurting our joint capsules(cartilages) and
-> how cartilages get their blood supply I know that happens with diffusion, but it is a bit confusing for me and in the same video,
-> can you please tell us that how can a person do rehab of a damaged cartilage, how much time does it take and
-> what happens when we strengthen muscle around the damaged area.
-> I am really impressed by the content quality that this channel produces keep making content guys. My request is toooooo long, apologies 8).
I discovered that my left side serratus anterior is weaker/smaller than the other one and the left side always have an exagerated retraction while doing push ups and i can t protract and engage the chest the same way as my right side ,that s why i have a muscle imbalance ,thanks for help
Wauw Nice video! How many kilos are the dumbell
I sustained long thoracic nerve injury 10 years ago in the gym.
I believe I was vulnerable thanks to surgical incision of the thorax when I was a week old. I am not bitter at all as the operation saved my life!
But I have long standing palsy of the S.A and a constant stabbing feeling in my shoulder blade.
Everything I've tried has failed including 50 laps of freestyle each morning, which I continue as a daily practice,
I suspect my recovery was hindered by poor NHS physical therapists and because my job involves 60 hours at the laptop each week.
During arm raises how do you retract/protract your shoulder blades? Do you try to keep them still?
Bro awesome video. I've had issues with training SA and this was amazing. Im going to share this. Im always learning.
I injured my right arm, two different locations the first significant damage glenohumeral and the second scapula. I noticed it that part of my bicep on the injured arm. It has been a week and today is the first time I can lift hand over head. I also noticed some of the under bicep 💪 to armpit extra fleshy and not hardened biceps pre-injury . Now what exercises can I do to increase muscle strengthening in the underneath region of my arm.
Thank you for mentioning that shoulder press and push ups is enough for some people.
Been having issues with overhead mobility and click-y shoulder blades. My physio suggested serratus work but push up pluses never really did much for me. The uppercut was a totally different story, I could immediately feel those muscles working and fatiguing really quickly.
I’m curious if you have any suggestions for benchmark strength standards to support overhead / shoulder heavy sports?
@E3Rehab I was under the impression that the serratus hug was only for rehab. Can you perform this exercise for hypertrophy like the cable punches?
hello, when performing the uppercut and wall slide I have a good constant pain when performing the exercise in the lower part of the scapula, do you think this is normal? and I feel this pain for a few days when I make a contraction with the scapula. (I don't think it's fiber breakage pain but something else . thanks