The #1 Most Overlooked Muscle: Key to a Shredded Core, Back & Healthy Shoulders! (Serratus Anterior)

Рет қаралды 318,479

Күн бұрын

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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!

Пікірлер: 263

@yeshuamusic5102 Жыл бұрын

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 KZfaq 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!

@DrGains Жыл бұрын

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!

@perfechealth6679 Жыл бұрын

Great! Thank you so much!

@RS-yc9gr Жыл бұрын

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...

@ozzy3ml 6 ай бұрын

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

@grIMAG3 Жыл бұрын

Calisthenics never misses the serratus anterior. From pike pushups to handstand pushups to lsits, these always work the serratus anterior.

@gps9679 Жыл бұрын

what calisthenics exercises would you recommend for working out this particular muscle group?

@SurrogateActivities Жыл бұрын

@@gps9679 push ups, my dude

@nolifant7000 Жыл бұрын

@@gps9679 bro is explaining it in the video, maybe like watch it lazy ahh

@gps9679 Жыл бұрын

@@nolifant7000 thank you for your very useless response which nobody asked for

@preuischerkaiser8733 Жыл бұрын

@@gps9679 push up definitely when you are down concentrate on the lats and back, there is when you are using the serratus anterior

@mead813 Жыл бұрын

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.

@Ruudwardt Жыл бұрын

Yes. All lean boxers have excellent def in there.

@josephyoung6749 4 ай бұрын

that's fucking brilliant man

@magos_0083 Жыл бұрын

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!!!

@Cochencus Жыл бұрын

^^^^^^^ my serratus anterior always feel absurd the day after heavy pullovers.

@DrGains Жыл бұрын

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 👍

@2jmajjic Жыл бұрын

Dumbell pull over def my go to, il add some protraction to the end of the reps to get some extra activation

@TaxEvasi0n Жыл бұрын

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.

@BunchofHappiness Жыл бұрын

🙌

@ltglambda Жыл бұрын

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.

@OrchidIslander Жыл бұрын

Thanks Doc! Informative video and I’m definitely going to add these to my routine. Loving your graphics too. Nice work man…

@user-wj8ei9sj9u Жыл бұрын

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

@TacitCaucasoid Жыл бұрын

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!

@DrGains Жыл бұрын

Glad it helps!

@jonw3462 5 ай бұрын

Had to look up anatomy to find this muscle as it feel it's important and stumbled across this video. Perfect

@Sunyayana Жыл бұрын

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.

@suwandyhuang Жыл бұрын

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.

@jean-luc7467 Жыл бұрын

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

@lesdoidanlzen1691 Жыл бұрын

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.

@caramel9269 Жыл бұрын

"Brorgasm" 😭

@col.waffles1777 Жыл бұрын

@@caramel9269 true 😂

@JonathanGonzalez-sd3mg Жыл бұрын

I’ve watched almost every video on KZfaq 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!

@DrGains Жыл бұрын

That's great to hear Jonathan! Let me know how these exercises help 👊

@boogiemayes Жыл бұрын

This is a really great video! Thanks for using physiological and anatomical terminology! I learned stuff

@HOPPIRI Жыл бұрын

Cheers, brother. May the gains continue!

@gl1tch542 Жыл бұрын

Great edition. Easily digestible explanation and also a really complete content. This is quality content in its purest form

@DrGains Жыл бұрын

Mahalo my friend!

@SubstituteTeacherGarvey Жыл бұрын

I look forward to seeing more informative content, thank you for sharing happy to have found your channel.

@txoricin Жыл бұрын

Fantastic videos man... Very under appreciated channel

@kim1439 Жыл бұрын

Yes! Thank you! I've been waiting for this for ages

@DrGains Жыл бұрын

Hope it was worth the wait! 😉

@i4-nitooth4-a-2th2 Жыл бұрын

Love all of this, thanks Doc!

@jhiatt1516 Жыл бұрын

This video is very helpful! I’ve been looking for exercises to target this area

@paulsmith8597 Жыл бұрын

Great explanations,well thought out

@Felix-M. Жыл бұрын

Outstanding information !

@blakelevario2141 Жыл бұрын

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!

@DrGains Жыл бұрын

Awesome - let me know how it goes! 💪

@HEOEvgeny Жыл бұрын

Excellent points to remind us

@silenciothequiet3471 3 ай бұрын

Best thorough information I have heard about why resistance training is detrimental to a healthy body. Good job!

@dfhdf4214 Жыл бұрын

beyond just the amazing advice, these incredible diagrams really help me internalize my own body like a type of meditation, thank you

@romainrichard3882 Жыл бұрын

Best video I've seen on the serratus anterior! great job!

@DrGains Жыл бұрын

Mahalo nui loa Romain!! 🙏

@tadanoshumi 10 ай бұрын

Thanks for the video, doc

@huyked Жыл бұрын

I love the look of the serratus. Me and a guy at the gym were just talking about this today.

@hotdogz2366 Жыл бұрын

Thank you sir! I will add this workout.

@tam7933 Жыл бұрын

I've been wondering this for so long!

@imeaigbochie878 Жыл бұрын

This is absolute gold.

@jasonspears8205 Жыл бұрын

I have watched thousands of workout videos...this on is one of the best I've seen. Super informative

@DrGains Жыл бұрын

🙏 Much more to come!

@andreaudette3946 18 күн бұрын

Clear and precise

@PellegrinoPool Жыл бұрын

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

@supersquid328 Жыл бұрын

Bruh what you're in your 90s? You must be the oldest person on KZfaq. Congratulations

@DrGains Жыл бұрын

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 👊

@tomlewsey965 Жыл бұрын

Love your channel

@AlphaMaleArmy Жыл бұрын

Gotta try this today!!!

@davidward5225 Жыл бұрын

Great info doc

@JZ-xu3vg Жыл бұрын

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.

@massm8484 Жыл бұрын

Great tips to really target the Serratus Anterior

@inquisitor4635 Жыл бұрын

A very good presentation concerning this muscle and how to isolate and train it. I would also reccomend stretching it following training it.

@Funthomass11 Жыл бұрын

Hey Doc, great content as always. Will you be covering the lat muscles sometimes as well? 🙂

@francescofavro8890 Жыл бұрын

i found that for me landmine presses, especially one handed, can really hit the spot on the serratus.

@mtfhs Жыл бұрын

I do your workouts all the time. Keep'em coming💪💪☝🙂😎💪

@DrGains Жыл бұрын

I'm just getting started! 😎💪

@therebelfrogy9287 Жыл бұрын

I'm doing landmine shoulder press and I can see those hidden muscles working very hard with the front shoulders

@lolgang908 Жыл бұрын

Thanks mate. 🖤

@aks4752 Жыл бұрын

Top notch content🙂

@premp7907 Жыл бұрын

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

@DrGains Жыл бұрын

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! 👍

@Creees Жыл бұрын

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

@bg147 8 ай бұрын

Nice. This helps. I have been using a bench press machine with a stiff elbow to hit the pec minor and serratus.

@abraham-cs2jk Ай бұрын

Great video

@T2Exile Жыл бұрын

just what i needed

@DrGains Жыл бұрын

👊

@mustafairgsous6303 Жыл бұрын

Really hard work to explain muscle ataomy and thier exercises thanks

@blueferret98 Жыл бұрын

Awesome vid! Will the forearm flexors video be coming soon or is it still in the works?

@peytondufrene2663 Жыл бұрын

Keep making videos!

@AIRBUS10 Жыл бұрын

Dr Gains, If could Like this more than once, I would!👌 Keep them coming, Doc.👍💪

@DrGains Жыл бұрын

Thank you my friend! 🙏 The comment counts for three likes in my book anyway (and in the KZfaq algorithm's book as well haha)

@AIRBUS10 Жыл бұрын

@@DrGains 🤣😉

@richardherbst768 Жыл бұрын

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

@pkrent3461 Жыл бұрын

You look great!

@thelthrythquezada8397 Жыл бұрын

My brain was almost tricked when I saw you with the overlay, at the beginning. That was a good one

@jaytalazac865 Жыл бұрын

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

@PellegrinoPool Жыл бұрын

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

@jacktoy3032 Жыл бұрын

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.

@RANDOMIZE51 Жыл бұрын

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:

@DrGains Жыл бұрын

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 👍

@youpickedthewronghousefool4188 Жыл бұрын

great video

@janicebettis7902 Жыл бұрын

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.

@NofirstnameNolastname Жыл бұрын

I sub very rarely to something but this is good stuff!

@firebird7479 Ай бұрын

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.

@biologybiceps5643 Жыл бұрын

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🙏

@seffard Жыл бұрын

Why would you waste effort saying you rarely comment. Only you care.

@biologybiceps5643 Жыл бұрын

@@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.

@DrGains Жыл бұрын

@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! 👍

@seffard Жыл бұрын

@@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.

@Ruudwardt Жыл бұрын

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?

@B.B88 Жыл бұрын

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❤️👍

@DrGains Жыл бұрын

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!

@B.B88 Жыл бұрын

@@DrGains ❤️

@Jack_huntakilla Жыл бұрын

3d animation is cute and top notch!

@lulzekontube3577 Жыл бұрын

What about the first step of making a pull up? From the hanging position to retracting the scapulas? That should work

@limitisillusion7 Жыл бұрын

I love how there's an animated band instead of just a quick recording.

@dpooleraps7855 Жыл бұрын

When I tore my labrum this was literally the same exercises I had to do for PT. Good stuff!

@DrGains Жыл бұрын

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! 👊

@DrGains Жыл бұрын

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!

@benpayne4663 11 ай бұрын

excellent

@noahriecher3392 Жыл бұрын

You can also go swimming. The different styles of this sport are very good exercises for your Serratus Anterior.

@godeater6382 Жыл бұрын

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 :)

@DrGains Жыл бұрын

Congrats!

@Hungrybird474 Жыл бұрын

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

@buck8055 Жыл бұрын

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

@DrGains Жыл бұрын

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!

@martinsadler427 Жыл бұрын

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

@dkratos2640 Жыл бұрын

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

@DrGains Жыл бұрын

These will definitely help! Let me know how it goes 💪

@alexandrebeaudry1038 Жыл бұрын

I like to walk on four backward for this muscle. It help keep mobility at the same time

@DrGains Жыл бұрын

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!

@alexandrebeaudry1038 Жыл бұрын

@@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)

@eddyjimenez-scorpio Жыл бұрын

Dr. Gains for President.

@gedenirfiorese3523 Жыл бұрын

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.

@DrGains Жыл бұрын

Use Exercise #2. The lateral movement will eliminate trap involvement 👊

@fhgbfpapillon769 Жыл бұрын

thank you for your information..does pullover training also have an effect on muscle growth=serratus anterior?

@stayontrack Жыл бұрын

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

@bathrobeman66 Жыл бұрын

wow this makes a world of a diffrence

@moesadk4002 Жыл бұрын

Very great exercises. Can I do them after a Shoulder impingement surgery? Surgery was 30 Days ago

@DrGains Жыл бұрын

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!

@patrickjane3603 Жыл бұрын

can you do video on v cut abs , thanks

@quantashonjamaldigglerbury4934 9 ай бұрын

I consider the serratus anterior a pushing muscle.

@stevenshar1233 Жыл бұрын

I do boxing and I get cramps from that spot, what are some stretches to relieve those cramps. Thanks

@JayQwallin Жыл бұрын

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?

@DrGains Жыл бұрын

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 👍

@JayQwallin Жыл бұрын

@@DrGains Thanks for the reply and the advice.