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!
@@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.
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!
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!
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.
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!
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. 🎉
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 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!
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.
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.
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.
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 :)
For me it seemed to be strengthening the whole chain in relation to the movement patterns and removing the need for some compensations, but also building more mass and strength around the scapula and teaching the body how to use the scapula motorics instead of skipping them and using upper trap. I used to always have traps to ears without intending it and almost never the scapula stayed against the ribcage when sliding. It was apparent in overhead press, bench press, pullup and less in pushup. Obviously it can't be generalised to other people. I seemed to find overhead pressing very useful in terms of actually having to control a heavy weight and having a fairly easy motoric pattern to practice it, because you almost involuntarily stick the scapulae to the ribcage and slide them well controlling the weight since it's so easy to notice if your scapula is out of control - the barbell is further away and you don't feel as strong during the movement. Plus you can just really feel those muscles in focus working, which I find the most useful. In exercises like dynamic hug I just really don't know what I'm working, it seems to usually be delts and forearms. Pullup was another one where I could really feel what the shoulder and the back were doing, I had this odd swing or shift mid movement because my left side back was very underdeveloped, the lat was basically non-existent and really not pulling its weight (pun intended). As the lat started developing, it was easier to also control the scapula. Pulling with the lats almost automatically makes the scapula slide in a smooth and efficient fashion if you focus on it.
-> 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 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.
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?
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.
Dear E3 rehab, 1.Dont you think it may cause or worsen issues such as rounder shoulders, hunchback etc...? 2. The motion of the muscle start with the 2:22 rounding of the shoulders and then the rasing if the elbow up the head and behind it? Like is it necessary to first do the "rounding" of the shoulders and only then do the other part like if it doesnt would it compansate by other muscle such as upper trapizius maybe?
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.
What do you think about overhead carries? I'm not sure how the serratus is supposed to feel but I believe I can feel its axtivation on the right side but not the left. It is much harder to balance the weight over head on the left side rhan the right. And pain/impingement happens to be on the left side.
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.
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
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!
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The Only exercise I have found that really give me sore S.A. is deep narrow pushups!? That is letting my torso pass my palms, achieved by having my hands placed on something on the floor, books, cups for example. I don't really know why this is and are now going to man-guess. I think that when the torso passes the palms into the deep pushup, this is forcing the shoulder blades to narrowing on the deep part of the pushup. Going up I'm focusing on maximum separation of the shoulder blades. By performing the exercise by stated I think I'm getting closer to a full range of motion and by that activating the S.A. more. The reason I'm always looking at S.A. activation movies on YT is that I wanna find weight resistance exercises for S.A. since the exercise I recommend can't be performed with weights. Trying to perform the exercise with for example cable-cross as resistance does not at all give the same activation...on me anyway.
Would it be a good idea to maximally separate our shoulder blades in the fully contracted part of the bench press too, or would the increased internal rotation negate any beneficial effects? Would it even necessarily lead to increased internal rotation?
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!
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.
@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
Is there any tip for making sure I am fully including top part of serratus anterior (t1~t2) when pushing the scapula forward all the way? Since I had bad unstable shoulders since kid, I developed habit of elevated shoulders with lower part of serratus anterior engaged all the time but mostly traps. So when I am trying to fully push the scapula forward including the top portion of medial boarder, I feel like I might be using too much of Pec minor, upper trap, levator scap but not enough top portion of serratus anterior.
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
I have question about arm raises, is it the same like "standing y raises"? Because move of arms looks similar, so i'm curious whether this exercise engages both the serratus anterior, lateral deltoid and lower trapezius?
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.
So im definitely winged in my right scapula to the point my right pec barley contracts and gets a pump during bench press or db press. Would this help in my situation? Do you think there might be other weak points in my back causing the pec to not contact like the left.
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
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
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!
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!
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.
Literally a perfect video, no fluff just facts. Thank you so much
This is the best channel I’ve found for how my mind and body work. These are life savers.
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
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!
Thanks!
Thank you!
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 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.
Just after this video, subscribed to your channel... WOW, Thanks a lot Doc!
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.
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.
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.
Really detailed explanation............loved it......watched many videos found this one to be the most helpful one....Really appreciated.
External rotation in the shoulder blades is good for avoiding shoulder Injuires I liked how consistent that was through this video
what a phenomenally made video, informative and elaborate. Great job man
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. 😭
The uppercut workout has worked me WONDERS. Thank you so much!
Another excellent presentation about something that I have never heard before. Thank You.
For me it seemed to be strengthening the whole chain in relation to the movement patterns and removing the need for some compensations, but also building more mass and strength around the scapula and teaching the body how to use the scapula motorics instead of skipping them and using upper trap. I used to always have traps to ears without intending it and almost never the scapula stayed against the ribcage when sliding. It was apparent in overhead press, bench press, pullup and less in pushup. Obviously it can't be generalised to other people.
I seemed to find overhead pressing very useful in terms of actually having to control a heavy weight and having a fairly easy motoric pattern to practice it, because you almost involuntarily stick the scapulae to the ribcage and slide them well controlling the weight since it's so easy to notice if your scapula is out of control - the barbell is further away and you don't feel as strong during the movement. Plus you can just really feel those muscles in focus working, which I find the most useful. In exercises like dynamic hug I just really don't know what I'm working, it seems to usually be delts and forearms. Pullup was another one where I could really feel what the shoulder and the back were doing, I had this odd swing or shift mid movement because my left side back was very underdeveloped, the lat was basically non-existent and really not pulling its weight (pun intended). As the lat started developing, it was easier to also control the scapula. Pulling with the lats almost automatically makes the scapula slide in a smooth and efficient fashion if you focus on it.
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?
-> 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 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.
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?
Wow! I just tried it, and I can feel activation that I never noticed before.
YOU'RE A LEGEND!!!
Exactly what I was looking for, scientific studies done on seratus for maximum activation
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.
That wall slide exercise is a game changer man. Great informative video.
valuable information, ill try it today i was limited to pushup plus only because i didnt know any other excersises
Thank you so much. It is really helpful
Great video! Very informative and straight to the point.. Thank you!
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?
Glad stuff like this exsists to help me get my bearings on working out
My ribs are showing and I wanted to know what muscles covered them so I can target that muscle look better. Thanks.
Thank you for the list of exercises and clear demonstrations!
No problem!
Dear E3 rehab,
1.Dont you think it may cause or worsen issues such as rounder shoulders, hunchback etc...?
2. The motion of the muscle start with the 2:22 rounding of the shoulders and then the rasing if the elbow up the head and behind it? Like is it necessary to first do the "rounding" of the shoulders and only then do the other part like if it doesnt would it compansate by other muscle such as upper trapizius maybe?
THANK YOU, great exercises and excellent production
Great info and exercises. Going to be very helpful in strengthening my serratus. You've got a new subscriber!
Great videos, great commentary, great visuals on the use of form etc!! Be well!!
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.
Hi. Thanks for this video. I have a question: What do you think about the Serratus Pulldown exercise?
3:24 what's the shoulder blade cue for this exercise? Bring them out and around like the previous one?
What do you think about overhead carries? I'm not sure how the serratus is supposed to feel but I believe I can feel its axtivation on the right side but not the left. It is much harder to balance the weight over head on the left side rhan the right. And pain/impingement happens to be on the left side.
Awesome effective routine there mate 👍 Keep it up!
Very important excersicses, thank you for your time
4,5,6 very helpful
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.
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
arm raises with weights. That one I really felt. That's the one for me.
Is it possible that somehow the Serratus can be a root cause of chronic pain? Great video thank you for sharing!
thanks💚💪Is dumbbell pullover also effective for serratus anterior? And approximately how many percent?
Great video, thanks!
really like the power vectors that you have put into the video!
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
@@devaop124same, any recommendations?
Lol you missed the most important reason to do these exercises… to get sick all around abs! Those muscles are really cool looking
abs?
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
Amazing video. Thank you!!
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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Best serratus activation video 👌
What a great video, excellent. This is very strong.
The Only exercise I have found that really give me sore S.A. is deep narrow pushups!? That is letting my torso pass my palms, achieved by having my hands placed on something on the floor, books, cups for example.
I don't really know why this is and are now going to man-guess. I think that when the torso passes the palms into the deep pushup, this is forcing the shoulder blades to narrowing on the deep part of the pushup. Going up I'm focusing on maximum separation of the shoulder blades. By performing the exercise by stated I think I'm getting closer to a full range of motion and by that activating the S.A. more.
The reason I'm always looking at S.A. activation movies on YT is that I wanna find weight resistance exercises for S.A. since the exercise I recommend can't be performed with weights. Trying to perform the exercise with for example cable-cross as resistance does not at all give the same activation...on me anyway.
excilent exercises for meee
thank youuuu brooo🔥🔥👌👌💕💕👍
You got another subscriber Mr !
Would it be a good idea to maximally separate our shoulder blades in the fully contracted part of the bench press too, or would the increased internal rotation negate any beneficial effects? Would it even necessarily lead to increased internal rotation?
Actually a good video. Well done.
Awesome stuff, thank you!
Why if on Exercise 5 Wall Slide, we use a elastic band with the foam roll instead? Does it make sense?
@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?
you are great,hugs from brazil,thank you obrigado for the video
Thank you very much!
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!
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.
@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
Can you please tell me the difference between abduction and scaption in 4:20 because I barely see a difference in the demonstration.
Way to cite the lit. Excellent info!!!
Is there any tip for making sure I am fully including top part of serratus anterior (t1~t2) when pushing the scapula forward all the way?
Since I had bad unstable shoulders since kid, I developed habit of elevated shoulders with lower part of serratus anterior engaged all the time but mostly traps.
So when I am trying to fully push the scapula forward including the top portion of medial boarder, I feel like I might be using too much of
Pec minor, upper trap, levator scap but not enough top portion of serratus anterior.
Great video. Got my sub 👍👍👍
I ve been looking for serratus strengthening xercises thnx
How many sets & reps should we do for each exercise?
Thanks you much
Thanks, very useful!😊
Hello 👋. Will this fix the way my scapula winging looks? (Is it not flat at rib cage, mild problem)
Thank you for mentioning that shoulder press and push ups is enough for some people.
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
I have question about arm raises, is it the same like "standing y raises"? Because move of arms looks similar, so i'm curious whether this exercise engages both the serratus anterior, lateral deltoid and lower trapezius?
Thank you!
Ring push ups are the best followed by the barbell overhead press and than landmine press
In wall slides.. do i need to flex or extend thoracic spine?
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.
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.
Wow great excercises
great video!
Extremely useful
So im definitely winged in my right scapula to the point my right pec barley contracts and gets a pump during bench press or db press.
Would this help in my situation? Do you think there might be other weak points in my back causing the pec to not contact like the left.
What are your thoughts on dumbbell pullovers for serratus anterior?
Aparantley my scapulas wont activate ( said a physio ) i keep getting severe shoulder pain,will these help ?
Is there a progression to the bodyweight exercises like pushups into downward dog?
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
Bro awesome video. I've had issues with training SA and this was amazing. Im going to share this. Im always learning.