akn
Musclechemistry Member
Taking a glimpse at the title of this page may evoke the reaction; "The serra-what?" It's
understandable. There aren't too many articles written on the development of this tiny
muscle group. Then again, there also aren't too many people with impressive looking
serratus magnus. Coincidence? Unlikely.
It's a shame. The serratus magnus are among the most beautiful muscles of the torso and
their development can make a tremendous difference in the overall look of your
physique. When fully developed, they stand out like rows of symmetrical cables, fanning
from the frontal lats, under the armpits, over the intercostals, and into the rectus
abdominals. They add lines to the upper body and create a more muscular appearance.
Not surprisingly, they can be easily covered by thick fat laden skin, but when in full
bloom, they're as sensual and spectacular as a shredded six pack. They're also paramount
in the performance of most upper body movements, both pushing and pulling, which is
why so many bodybuilders ignore them since they get plenty of work from presses,
crushing exercises, even sit-ups. But all of these movements work the serratus indirectly.
In order to achieve truly impressive serratus magnus muscles, they must be targeted
directly.
Although their development is essential for a high placement in bodybuilding
competitions, many top bodybuilders when not in contest shape, have pretty poor
serratus. A few rare examples of men with outstanding serratus development are Flex
Wheeler, Dexter Jackson, Mike Matarazzo, Chris Cormier and Kevin Levrone (when he
isn't too "bulked up"). Dorian knew that the serratus were important and worked them
hard, as did Robbie Robinson, whose trademark side-pose shows off his serratus in all
their intimidating glory. Come to think of it, Robbie still has them --at age 60. What's
your excuse?
The best approach toward developing any small muscle is to isolate it and that principle
holds true for the serratus. Some bodybuilders have an excellent comprehension of how
the various muscles move and work whereas others couldn't care less about such
anatomical academia. Since the serratus are so rarely trained directly, their function may
be less understood.
Without getting too technical yet providing adequate information, here's a brief lowdown
on the mysterious serratus.
ORIGIN
The serratus, like every skeletal muscle has two main attachments. The more solid one is
called the "origin", since this is where your muscle starts. Your serratus magnus is
interesting in that it has a multiple origin, divided into three groups of finger-like
sections. These are as follows: (1) The upper part which has attachments on the first and
second ribs, several inches from their costal cartilages; (2) the middle part, which is
attached to the second and third ribs; and (3) the lower part, which is attached to the
fourth, fifth, sixth, seventh and eighth ribs. In other words, your serratus magnus has its
origin on the first eight ribs counting from the top down. This is why someone who is
extremely skinny appears to have his "ribs sticking out." What's more accurate is that the
serratus, which resemble ribs, become very visible when bodyfat levels are low. On a
muscular torso, well developed serratus gives the illusion of the torso being more
defined.
INSERTION
This is simple enough. The other end of your serratus magnus, which is attached to the
lesser part, or the more movable part, is called the "insertion." As with all muscles,
when your serratus magnus contracts, it pulls the insertion toward the origin.
ACTION
The upper and middle parts of your serratus magnus pull your shoulder forward, assisting
in movements such as the push-up or bench press. They also help in raising the upper
body, as is the case with a "sideways" sit-up. Oddly enough, the lower row helps to
rotate the shoulder blade, and turns the glenoid fossa upward. (The glenoid fossa is the
cup-like socket into which your upper armbone fits). So in part, the lower part of your
serratus magnus is responsible in assisting your deltoid muscles and are a significant
factor in the strength of any overhead pushing movement while the upper and middle
serratus assist in twisting, turning and stabilizing the torso. This proves that although
they're small, they are vital to overall power.
Okay, now that the anatomy of the serratus has been explained, how do we go about
building the little buggers? The first step is to stay conscious of their movement, as slight
as it may be. You may be so used to them "going along for the ride" in most exercises
that concentrating on their movement might take a little practice.
The following movements all emphasize the serratus magnus and will help build them to
their utmost.
One Arm Side Press
While holding a single dumbell, tilt the torso to the side opposite of the hand holding the
bell. Press the dumbell directly overhead. Allow the weight to come all the way down the
serratus area before resuming the concentric portion of the lift. Make sure to lift in a
straight vertical line while concentrating on the serratus. This will involuntarily involve
them to a greater degree.
One Arm Cable Pull Down
Face a pulley set at the highest rung. Use a single grip handle. Standing about 3 feet
away from the pulley and keeping the arm straight, pull the handle down directly to the
top of your knee. Squeeze and contract the serratus at the completion of the move. With
the opposite hand you can place your finger on the serratus to make sure they're
contracting to their fullest. Return slowly and repeat. Do at least 3 sets of 12 reps and
you'll start to feel an unfamiliar pump in the area.
Serratus Twist
Hold a light dumbell or plate in front of you with extended hands. keeping the arms
straight, twist the torso from side to side going for a much extension as possible to each
side. Keep the movement brisk! Do 50 reps on each side.
Pulley Crunch To The Side
This is similar to a kneeling rope crunch to work the abs except that you twist your torso
at the bottom of the movement, contracting the serratus and obliques. Bring your elbow
to the opposite knee at the bottom of the contraction. Try for 25 reps to one side then 25
reps to the other immediately followed by 50 reps alternating from side to side.
Twisting Leg Lifts
This can be done hanging from a bar or any other method in which you'd perform leg
raises. The difference is the body is leaning to one side, the legs are bent and the knees
are drawn across the body, emphasizing the transverse abdominals and the serratus
magnus. Repeat on the other side.
One Sided Bends With Arm Overhead
Stand with your right hand on your hip and your left hand outstretched above. Bend to
the right and extend the outstretched hand over your head and as far to the right side as
possible. Keep this position and "pulse" tiny bends. Stay on this side for one minute.
Return to an upright position--switch arm positions--repeat on the opposite side. These
little movements keep the serratus and obliques under constant tension. It's tougher than
it sounds, but if you want to make it a bit more manly, try holding a 10 pound dumbell in
your overhead hand. As a matter of fact, you can hold a dumbell in each hand and make
this move a total midsection molder -- not only the serratus and obliques, but the
transverse abdominals and erector spinae come into play. Keep in mind, these tiny
muscles are paramount in the stabilization on the torso during most powerlifts, especially
squats. Do 10 one minute "sets" on each side, alternating sides.
Barbell Pullovers
Lying on a bench, hold a light barbell overhead. Bring it back as far as possible with only
a slight bend in the elbows. Go for a full stretch. Breathe deeply and return the bar up to
the overhead position.
Dips With a Twist
Using standard parallel dipping bars, begin the descent like a typical dip, but as you come
up, turn the body to one side. This displaces the stress heavily onto the serratus. You can
try this move in the opposite manner in that you twist on the way down, and straighten on
the way up.
Lying Leg Twists
While lying on your back, arms at your side, palms down, raise the legs straight up. Now
keeping the feet together, lower both legs slowly to the left until they touch the floor.
Bring the legs back up and repeat on the other side. Do 15 reps on each side for 3 sets and
tomorrow your waist will feel tighter than ever.
Include these movements in with either your chest training or ab workout. Or put aside a
part of your program strictly for serratus. They deserve the attention. It's also a good idea
to try and pose the serratus, which will help you gain control over the muscle group as
well as bring out the detail. Keeping the calories in check will insure that they can be
clearly seen.
The Serratus Magnus may be a forgotten group of muscles but those tiny striations will
bring out the detail of your chest, outline your abs, and make your lats look broader.
Once you develop them to their fullest, the improvement in your muscularity will
command attention and make you stand out from the crowd -- on the beach, on the
competitive stage, or any time a good looking woman may see you with your shirt off.
So don't forget to train them!
By Nelson Montana
understandable. There aren't too many articles written on the development of this tiny
muscle group. Then again, there also aren't too many people with impressive looking
serratus magnus. Coincidence? Unlikely.
It's a shame. The serratus magnus are among the most beautiful muscles of the torso and
their development can make a tremendous difference in the overall look of your
physique. When fully developed, they stand out like rows of symmetrical cables, fanning
from the frontal lats, under the armpits, over the intercostals, and into the rectus
abdominals. They add lines to the upper body and create a more muscular appearance.
Not surprisingly, they can be easily covered by thick fat laden skin, but when in full
bloom, they're as sensual and spectacular as a shredded six pack. They're also paramount
in the performance of most upper body movements, both pushing and pulling, which is
why so many bodybuilders ignore them since they get plenty of work from presses,
crushing exercises, even sit-ups. But all of these movements work the serratus indirectly.
In order to achieve truly impressive serratus magnus muscles, they must be targeted
directly.
Although their development is essential for a high placement in bodybuilding
competitions, many top bodybuilders when not in contest shape, have pretty poor
serratus. A few rare examples of men with outstanding serratus development are Flex
Wheeler, Dexter Jackson, Mike Matarazzo, Chris Cormier and Kevin Levrone (when he
isn't too "bulked up"). Dorian knew that the serratus were important and worked them
hard, as did Robbie Robinson, whose trademark side-pose shows off his serratus in all
their intimidating glory. Come to think of it, Robbie still has them --at age 60. What's
your excuse?
The best approach toward developing any small muscle is to isolate it and that principle
holds true for the serratus. Some bodybuilders have an excellent comprehension of how
the various muscles move and work whereas others couldn't care less about such
anatomical academia. Since the serratus are so rarely trained directly, their function may
be less understood.
Without getting too technical yet providing adequate information, here's a brief lowdown
on the mysterious serratus.
ORIGIN
The serratus, like every skeletal muscle has two main attachments. The more solid one is
called the "origin", since this is where your muscle starts. Your serratus magnus is
interesting in that it has a multiple origin, divided into three groups of finger-like
sections. These are as follows: (1) The upper part which has attachments on the first and
second ribs, several inches from their costal cartilages; (2) the middle part, which is
attached to the second and third ribs; and (3) the lower part, which is attached to the
fourth, fifth, sixth, seventh and eighth ribs. In other words, your serratus magnus has its
origin on the first eight ribs counting from the top down. This is why someone who is
extremely skinny appears to have his "ribs sticking out." What's more accurate is that the
serratus, which resemble ribs, become very visible when bodyfat levels are low. On a
muscular torso, well developed serratus gives the illusion of the torso being more
defined.
INSERTION
This is simple enough. The other end of your serratus magnus, which is attached to the
lesser part, or the more movable part, is called the "insertion." As with all muscles,
when your serratus magnus contracts, it pulls the insertion toward the origin.
ACTION
The upper and middle parts of your serratus magnus pull your shoulder forward, assisting
in movements such as the push-up or bench press. They also help in raising the upper
body, as is the case with a "sideways" sit-up. Oddly enough, the lower row helps to
rotate the shoulder blade, and turns the glenoid fossa upward. (The glenoid fossa is the
cup-like socket into which your upper armbone fits). So in part, the lower part of your
serratus magnus is responsible in assisting your deltoid muscles and are a significant
factor in the strength of any overhead pushing movement while the upper and middle
serratus assist in twisting, turning and stabilizing the torso. This proves that although
they're small, they are vital to overall power.
Okay, now that the anatomy of the serratus has been explained, how do we go about
building the little buggers? The first step is to stay conscious of their movement, as slight
as it may be. You may be so used to them "going along for the ride" in most exercises
that concentrating on their movement might take a little practice.
The following movements all emphasize the serratus magnus and will help build them to
their utmost.
One Arm Side Press
While holding a single dumbell, tilt the torso to the side opposite of the hand holding the
bell. Press the dumbell directly overhead. Allow the weight to come all the way down the
serratus area before resuming the concentric portion of the lift. Make sure to lift in a
straight vertical line while concentrating on the serratus. This will involuntarily involve
them to a greater degree.
One Arm Cable Pull Down
Face a pulley set at the highest rung. Use a single grip handle. Standing about 3 feet
away from the pulley and keeping the arm straight, pull the handle down directly to the
top of your knee. Squeeze and contract the serratus at the completion of the move. With
the opposite hand you can place your finger on the serratus to make sure they're
contracting to their fullest. Return slowly and repeat. Do at least 3 sets of 12 reps and
you'll start to feel an unfamiliar pump in the area.
Serratus Twist
Hold a light dumbell or plate in front of you with extended hands. keeping the arms
straight, twist the torso from side to side going for a much extension as possible to each
side. Keep the movement brisk! Do 50 reps on each side.
Pulley Crunch To The Side
This is similar to a kneeling rope crunch to work the abs except that you twist your torso
at the bottom of the movement, contracting the serratus and obliques. Bring your elbow
to the opposite knee at the bottom of the contraction. Try for 25 reps to one side then 25
reps to the other immediately followed by 50 reps alternating from side to side.
Twisting Leg Lifts
This can be done hanging from a bar or any other method in which you'd perform leg
raises. The difference is the body is leaning to one side, the legs are bent and the knees
are drawn across the body, emphasizing the transverse abdominals and the serratus
magnus. Repeat on the other side.
One Sided Bends With Arm Overhead
Stand with your right hand on your hip and your left hand outstretched above. Bend to
the right and extend the outstretched hand over your head and as far to the right side as
possible. Keep this position and "pulse" tiny bends. Stay on this side for one minute.
Return to an upright position--switch arm positions--repeat on the opposite side. These
little movements keep the serratus and obliques under constant tension. It's tougher than
it sounds, but if you want to make it a bit more manly, try holding a 10 pound dumbell in
your overhead hand. As a matter of fact, you can hold a dumbell in each hand and make
this move a total midsection molder -- not only the serratus and obliques, but the
transverse abdominals and erector spinae come into play. Keep in mind, these tiny
muscles are paramount in the stabilization on the torso during most powerlifts, especially
squats. Do 10 one minute "sets" on each side, alternating sides.
Barbell Pullovers
Lying on a bench, hold a light barbell overhead. Bring it back as far as possible with only
a slight bend in the elbows. Go for a full stretch. Breathe deeply and return the bar up to
the overhead position.
Dips With a Twist
Using standard parallel dipping bars, begin the descent like a typical dip, but as you come
up, turn the body to one side. This displaces the stress heavily onto the serratus. You can
try this move in the opposite manner in that you twist on the way down, and straighten on
the way up.
Lying Leg Twists
While lying on your back, arms at your side, palms down, raise the legs straight up. Now
keeping the feet together, lower both legs slowly to the left until they touch the floor.
Bring the legs back up and repeat on the other side. Do 15 reps on each side for 3 sets and
tomorrow your waist will feel tighter than ever.
Include these movements in with either your chest training or ab workout. Or put aside a
part of your program strictly for serratus. They deserve the attention. It's also a good idea
to try and pose the serratus, which will help you gain control over the muscle group as
well as bring out the detail. Keeping the calories in check will insure that they can be
clearly seen.
The Serratus Magnus may be a forgotten group of muscles but those tiny striations will
bring out the detail of your chest, outline your abs, and make your lats look broader.
Once you develop them to their fullest, the improvement in your muscularity will
command attention and make you stand out from the crowd -- on the beach, on the
competitive stage, or any time a good looking woman may see you with your shirt off.
So don't forget to train them!
By Nelson Montana
