Friday, November 19, 2010

You Need To Build Your Serratus

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Ok, well first of all, what is the serratus? The serratus anterior is a muscle that is in-between your abs and your armpit. It looks like fingers, if you can see yours, but most people don't have a low enough body fat percentage or enough muscle. In order to have healthy shoulders, you need to build this muscle. Also, once you can see it, you will look really ripped. Like I said, you need to build your serratus. Here's how.

Do one of these exercises before you begin your workout. Aim for 10-20 reps of each and you'll be on your way.

Dip-Shrug
It's what it sounds like it is. You do a dip, except with a shrug. Position yourself on two parallel bars, maintain a slight bend in your elbows, don't let your arms move, and lower your body so that it looks like your shrugging. Now rise as high as you can by spreading your shoulders.

Push Ups
Push ups have been around as long as exercise itself. Just doing a quick set of push ups will help build your serratus. Your can do military, shoulder width, or wide push ups, just to name a few.

Barbell Press
For this it is best if you use a power rack or squat rack. Lift the barbell off the rack and raise it over your head. Lower it back down to your collarbone, but don't let it touch.

Scap Pushup
Get into push up position, and lower your body so it is down between your shoulders. Keep your abs tight. Spread your shoulders to rise back up.

Front Bridges
Lie down on the floor or a mat, with your forearms, pelvis, and legs touching it. Now use your abs, glutes, and serratus to raise your self into a bridge position. Hold for 10-20 seconds.

Dumbbell Pullover
Start by lying down on a flat bench. Make sure your head is close to the end of the bench. Hold on to the dumbbell by one end of it, where the weight is. With your hands around the bottom of the plate. Lower the dumbbell so that your forearms almost go parallel to the floor. Raise the weight back up. Do 6-12 reps of these.

There you have it, you are on your way to healthy shoulders, and a very ripped body.

Dedication is Everything.

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