The BEST exercise for developing the Serratus muscles скачать в хорошем качестве

The BEST exercise for developing the Serratus muscles

Lockdown Serratus Dips...this is the ONLY exercise I've ever found that works the serratus muscles effectively for me. It works the serratus with substantial resistance...enough to actually get a strong muscle-building stimulus. The serratus anterior muscles are the "sawtooth" muscles just beside the chest and under the armpits. They generally only show up at lower bodyfat and give the physique a "finished" look. Some people naturally seem to have them... I'm not one of those people. Vince Gironda had a version of this one... his was done with arms straight and locked out on dip bars. I found my setup works better, giving more control of the movement and reducing instability so you can focus on the serratus and not balancing. You'll need a hanging ab chair for this one (and a dip belt to add resistance). Face in towards the back rest, set your forearms on the arm pads then grip firmly onto the back rest with your hands. The idea here is to solidly lock your arms into that position. ALL of the action should happen at the shoulders on this one. It looks like a reverse shrug when you do it. Get locked into position then let your entire lower body (from your shoulder girdle down), hang down as far as it can go. This puts a good stretch on the serratus muscles. Now, keeping your arms locked in place, drive your elbows down into pads to push your body back up. It'll look like you're trying to push your head into the ceiling. Push up as high as you can. This movement is scapular protraction, which is the primary function of the serratus muscles. Start with just bodyweight the first time you do this to get an idea of how it feels then add some weight on the dip belt (I've got 45 lbs on here but I've worked up to 135 lbs). The weight helps pull your serratus into a greater stretch at the bottom. This will feel VERY strange but really good. The first time I did this one, my serratus muscles were sore for DAYS and I had never even FELT them working before doing anything else. #madscientistofmuscle #serratus #serratusdips #gironda #serratusexercise #serratusanterior #serratusmuscle #scapularprotraction #serratusworkout #buildserratus #vincegironda