The FORGOTTEN Core Muscles Workout - Serratus Shredders!
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Date: 2022-04-22
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Comments and reviews: 10
Alex
No hate but can you remake this video with more up to date knowledge?
The serratus anterior are accessory muscles during overhead lifts.
Go watch Arnold do front raises. What is happening is that the point where he has the dumbbell straight out, going up to OHP finishing position is how you -isolate- the serratus. Any ab workout that has your arms overhead/etc or cable workout will work the serratus anterior.
The other thing is I want you to make a video about shoulder presses for anterior deltoids and shoulder flys for lateral delta.
Please explain how no matter if your using a dumbbell/barbell for OHP, your hands are 10-25 degrees forward, example:
'You are holding a light barbell in the starting position for ohp. Notice the hand/arm placement isn't directly parallel with your body, it's slightly angled from that position. This is how you want to understand hand positioning for OHP, barbell or dumbbell. Once people understand that, they are able to mentally gauge whether their hand placement is too wide/too close, on barbell, and if their 'flaring their lats' heavily with an extremely parallel/directly to their side bar pathing, the. They know they need to change hand positions for dumbbells as well.
Also explain the same thing for lateral deltoids, specifically dumbbell shoulder flys. You do NOT want your arm directly parallel with your body, you want it 10-20, degrees forward with a slight lean forward.
Upright rows are best done wide and with a slight lean forward, this places line of pull much more directly on the lateral deltoid. It also forcibly limits range of motion to a safe level. Elbows parallel to shoulders is what you want, anything higher isn't more activation, it's attempted hyper extension.
While your at it, explain why transverse abduction is far superior on a reverse seated PEC deck versus the half row/looking like they are working out their rotator cuffs
Explain why barbell is superior trap activation over dumbbells and trap bar due to the pronated wide grip allowing for proper activation and contraction of the traps. You cannot effectively elevate the traps with dumbbells due to them not being 'spaced out', trap bars are okay as well but are neutral grip which does hinder trap activation to a pretty significant degree, but the width of the handles is usually sufficient to still get extremely high trap activation.
Example: go out 225lbs on trap bar + a barbell in a squat rack with the safety bars at roughly 4-12 inches below your resting positions for holding barbell traps.
Now go do 2 reps of each focusing on how your traps are when the elongated/in eccentric and during contraction/muscle shortening and feel the difference.
P. S: you will likely be able to lift heavier with a trap bar versus a barbell, likely due to the more upright form of trap bars creating further stabilization.
Barbell and trap bar shrugs are best for traps. Dumbbells should be avoided.
Make new good factual content that people can't laugh at. Peer reviewed studies are free of you search through scholar. google. ca sometimes they are locked behind paywalls though but an abstract is usually always available.
Like you wanna know why 90 percent of people can't get their calf muscles to grow? Because they don't maintain the isolation workouts while following long/monthly/etc routines. Second, the don't realize the calves are 2 different muscle bodies that have different biomechanical actions and movements.
Seated calves for soleus, standing calves for gastrocnemius.
Also pretty much no one had realized that the soleus is considered the second heart, what this means, is that it is always being saturated by blood flowing with gravity+ basic human functions, and can contract hard enough to force the unoxygenated blood back up past the blood valves in the legs.
The little muscle body is a little beast. It's a monster. It's literally soo strong, it had to be leashed by the Achilles tendon, and that's where the problem with EVERY SINGLE person who complains about lack of mass on these muscles begins:
The leash to the beast, the Achilles tendon.
The Achilles tendon itself is even more beastly than the calf, not in biological functions, but in physical/structural functions.
This tendon wants to do the work of your calves. It's the leash to the beast, it leads the beast with its leash.
This is a problem, so you need to create slack in the leash, you need to pause at the bottom range of motion briefly to allow elastic tensile energy stored in the Achilles tendon to dissipate.
For more athletic/real sports athletes, in certain terms this would be great, but this is specifically for isolated calf movements. Athletes and sports professionals perform explosive movements that would likely highly activate the calves simply due to plyometrics, etc etc.
Make new content. Just be wise one person used a peer reviewed study doesn't mean you can't, present it differently with an analytical and a TL; DR mentality.
reply
No hate but can you remake this video with more up to date knowledge?
The serratus anterior are accessory muscles during overhead lifts.
Go watch Arnold do front raises. What is happening is that the point where he has the dumbbell straight out, going up to OHP finishing position is how you -isolate- the serratus. Any ab workout that has your arms overhead/etc or cable workout will work the serratus anterior.
The other thing is I want you to make a video about shoulder presses for anterior deltoids and shoulder flys for lateral delta.
Please explain how no matter if your using a dumbbell/barbell for OHP, your hands are 10-25 degrees forward, example:
'You are holding a light barbell in the starting position for ohp. Notice the hand/arm placement isn't directly parallel with your body, it's slightly angled from that position. This is how you want to understand hand positioning for OHP, barbell or dumbbell. Once people understand that, they are able to mentally gauge whether their hand placement is too wide/too close, on barbell, and if their 'flaring their lats' heavily with an extremely parallel/directly to their side bar pathing, the. They know they need to change hand positions for dumbbells as well.
Also explain the same thing for lateral deltoids, specifically dumbbell shoulder flys. You do NOT want your arm directly parallel with your body, you want it 10-20, degrees forward with a slight lean forward.
Upright rows are best done wide and with a slight lean forward, this places line of pull much more directly on the lateral deltoid. It also forcibly limits range of motion to a safe level. Elbows parallel to shoulders is what you want, anything higher isn't more activation, it's attempted hyper extension.
While your at it, explain why transverse abduction is far superior on a reverse seated PEC deck versus the half row/looking like they are working out their rotator cuffs
Explain why barbell is superior trap activation over dumbbells and trap bar due to the pronated wide grip allowing for proper activation and contraction of the traps. You cannot effectively elevate the traps with dumbbells due to them not being 'spaced out', trap bars are okay as well but are neutral grip which does hinder trap activation to a pretty significant degree, but the width of the handles is usually sufficient to still get extremely high trap activation.
Example: go out 225lbs on trap bar + a barbell in a squat rack with the safety bars at roughly 4-12 inches below your resting positions for holding barbell traps.
Now go do 2 reps of each focusing on how your traps are when the elongated/in eccentric and during contraction/muscle shortening and feel the difference.
P. S: you will likely be able to lift heavier with a trap bar versus a barbell, likely due to the more upright form of trap bars creating further stabilization.
Barbell and trap bar shrugs are best for traps. Dumbbells should be avoided.
Make new good factual content that people can't laugh at. Peer reviewed studies are free of you search through scholar. google. ca sometimes they are locked behind paywalls though but an abstract is usually always available.
Like you wanna know why 90 percent of people can't get their calf muscles to grow? Because they don't maintain the isolation workouts while following long/monthly/etc routines. Second, the don't realize the calves are 2 different muscle bodies that have different biomechanical actions and movements.
Seated calves for soleus, standing calves for gastrocnemius.
Also pretty much no one had realized that the soleus is considered the second heart, what this means, is that it is always being saturated by blood flowing with gravity+ basic human functions, and can contract hard enough to force the unoxygenated blood back up past the blood valves in the legs.
The little muscle body is a little beast. It's a monster. It's literally soo strong, it had to be leashed by the Achilles tendon, and that's where the problem with EVERY SINGLE person who complains about lack of mass on these muscles begins:
The leash to the beast, the Achilles tendon.
The Achilles tendon itself is even more beastly than the calf, not in biological functions, but in physical/structural functions.
This tendon wants to do the work of your calves. It's the leash to the beast, it leads the beast with its leash.
This is a problem, so you need to create slack in the leash, you need to pause at the bottom range of motion briefly to allow elastic tensile energy stored in the Achilles tendon to dissipate.
For more athletic/real sports athletes, in certain terms this would be great, but this is specifically for isolated calf movements. Athletes and sports professionals perform explosive movements that would likely highly activate the calves simply due to plyometrics, etc etc.
Make new content. Just be wise one person used a peer reviewed study doesn't mean you can't, present it differently with an analytical and a TL; DR mentality.
reply
Bence
Excellent videos, very resourceful.
I could use some help here. Got weightlifter's shoulder a while back on both joints (yes, I was dumb but only right shoulder had pain. Had to stop working out for six months and basically lost all of my gains lol. Today, I'm back at the gym with a more effective workout plan. Issue is that my pecs are extremely tight (moreso with right pec) and can't effectively activate right lat (bicep takes over. I also have scapular winging on both shoulders (more severe with right) but I can still move my hand above my shoulder (severe nerve damage prevents activation of sarratus anterior causing winged scapular.
Do you think the issue is my extremely tight pecs? And maybe some nerve damage? I started doing pec stretches. Also, I have a hard time to feel my right lat / all back muscles flexing. And I also noticed that everything is easier to flex on my left side (non-dominant / smaller side) than my right. My left is also slightly stronger. Cross dominant maybe, but used to be more equal.
When performing Tricep Rope Extensions, my right shoulder rolls forward, therefore I must consciously hold it back preventing me from concentrating all of my energy on triceps. And when doing bench press, can't hold back right shoulder in order ro activate the pec and not the shoulder.
My current theory:
Slight nerve damage a possibility, however, before I got weightlifter's shoulder(s) lol, my right lat was always like this (harder to flex, slightly weaker. I believe the underlying issue is the severely tight pec minor, which in turn could cause other major issues throughout the body. I can even see in the mirror at the gym my right lat can't pull back all of the way unlike my left because of the tight pec. A lot to read but I will appreciate any comments!
reply
Excellent videos, very resourceful.
I could use some help here. Got weightlifter's shoulder a while back on both joints (yes, I was dumb but only right shoulder had pain. Had to stop working out for six months and basically lost all of my gains lol. Today, I'm back at the gym with a more effective workout plan. Issue is that my pecs are extremely tight (moreso with right pec) and can't effectively activate right lat (bicep takes over. I also have scapular winging on both shoulders (more severe with right) but I can still move my hand above my shoulder (severe nerve damage prevents activation of sarratus anterior causing winged scapular.
Do you think the issue is my extremely tight pecs? And maybe some nerve damage? I started doing pec stretches. Also, I have a hard time to feel my right lat / all back muscles flexing. And I also noticed that everything is easier to flex on my left side (non-dominant / smaller side) than my right. My left is also slightly stronger. Cross dominant maybe, but used to be more equal.
When performing Tricep Rope Extensions, my right shoulder rolls forward, therefore I must consciously hold it back preventing me from concentrating all of my energy on triceps. And when doing bench press, can't hold back right shoulder in order ro activate the pec and not the shoulder.
My current theory:
Slight nerve damage a possibility, however, before I got weightlifter's shoulder(s) lol, my right lat was always like this (harder to flex, slightly weaker. I believe the underlying issue is the severely tight pec minor, which in turn could cause other major issues throughout the body. I can even see in the mirror at the gym my right lat can't pull back all of the way unlike my left because of the tight pec. A lot to read but I will appreciate any comments!
reply
Haji
Look I'm a software guy I sit in the chair for days on months on a cola diet and have less and less time. I can hold the 3 inch of fat on my belly and when I hold my thighs or shoulders or arms there is no tightness and my legs are gone and recently my calves are starting to hurt. -grumpy I dont know what to do. Some say go on a fast be hungry all day only do breakfast your muscle will return. Recently some jackass hit be in the ribs and I just had it worse. Can you tell me in short 1, 2, 3 what to do to have average muscle strength so it hurts less and still not be sacrificing work hours for gym.
reply
Look I'm a software guy I sit in the chair for days on months on a cola diet and have less and less time. I can hold the 3 inch of fat on my belly and when I hold my thighs or shoulders or arms there is no tightness and my legs are gone and recently my calves are starting to hurt. -grumpy I dont know what to do. Some say go on a fast be hungry all day only do breakfast your muscle will return. Recently some jackass hit be in the ribs and I just had it worse. Can you tell me in short 1, 2, 3 what to do to have average muscle strength so it hurts less and still not be sacrificing work hours for gym.
reply
GoopBrain
I watched a few videos on the serratus today and just messed around with doing 5 or so reps of 3 different bodyweight workouts and oh my god ive never felt that kind of feeling before.
Even just after one try not even real workout but just messing around my posture is way better than before and i dont have to force my shoulders back to have a good posture or puff my chest out its just there without even trying.
If you read all of this please please do serratus work it does wonders.
Sincerely
- Some guy on the internet -
reply
I watched a few videos on the serratus today and just messed around with doing 5 or so reps of 3 different bodyweight workouts and oh my god ive never felt that kind of feeling before.
Even just after one try not even real workout but just messing around my posture is way better than before and i dont have to force my shoulders back to have a good posture or puff my chest out its just there without even trying.
If you read all of this please please do serratus work it does wonders.
Sincerely
- Some guy on the internet -
reply
spencer
What's up with an intercostal muscle strain video Jeff?
I am a disc golfer and I hit my knee on a chair in my kitchen. So I hit the pullups, lat pull downs, dumbbells hard. Low weight, high reps and it's been difficult to breathe ever since. My chest has been sore like a sore muscle to the touch but I have full mobility other than it hurts when I breathe. Your plantar fasciitis video really helped my heels life and I do that stretch all the time now. How can I treat and prevent intercostal muscle strain?
reply
What's up with an intercostal muscle strain video Jeff?
I am a disc golfer and I hit my knee on a chair in my kitchen. So I hit the pullups, lat pull downs, dumbbells hard. Low weight, high reps and it's been difficult to breathe ever since. My chest has been sore like a sore muscle to the touch but I have full mobility other than it hurts when I breathe. Your plantar fasciitis video really helped my heels life and I do that stretch all the time now. How can I treat and prevent intercostal muscle strain?
reply
Kily-n
Its a real bad problem for me, my whole side is like a line, not sure if my obliques are to big, or not muscular enough, or my serratus is to small. It feels like there is absolutely 0 fat on my sides, makes my belly look like its bulging. Trough i have absolute minimal +fat on me. (was 55 now i am barely able to hold 60kg ish. In fact there was a time when my weight was like 57-8 and started getting more and more skinny, but i did not lose weight. It first appeared on my face. Not sure what to do-_-
reply
Its a real bad problem for me, my whole side is like a line, not sure if my obliques are to big, or not muscular enough, or my serratus is to small. It feels like there is absolutely 0 fat on my sides, makes my belly look like its bulging. Trough i have absolute minimal +fat on me. (was 55 now i am barely able to hold 60kg ish. In fact there was a time when my weight was like 57-8 and started getting more and more skinny, but i did not lose weight. It first appeared on my face. Not sure what to do-_-
reply
Kevin
Good morning Jeff I left a message on a video but not sure witch one but meaning this one is base on the core I'll ask again can u do a video on corebags u may have answered but I never seen it since I forgot witch one I post on but they have corebags in my gym but not sure have to use them correctly and is interested I need to work on my core bad I have a bad back from an car accident I was in back in 2010 it cause a delay in my workout back to it back looking to go hard again like I used to
reply
Good morning Jeff I left a message on a video but not sure witch one but meaning this one is base on the core I'll ask again can u do a video on corebags u may have answered but I never seen it since I forgot witch one I post on but they have corebags in my gym but not sure have to use them correctly and is interested I need to work on my core bad I have a bad back from an car accident I was in back in 2010 it cause a delay in my workout back to it back looking to go hard again like I used to
reply
Khaled
for 4 years i thought I had shoulder impingement. figured out I had issues with my scapulae and tight lats instead. my shoulders FINALLLY getting better. i still have a tightness that travels to my arm that i cant get rid off. feels like its comming from my shoulder blades down my tricep area or maybe shoulder down the back my arm into that tricep area. Id appreciate any advice jeff
reply
for 4 years i thought I had shoulder impingement. figured out I had issues with my scapulae and tight lats instead. my shoulders FINALLLY getting better. i still have a tightness that travels to my arm that i cant get rid off. feels like its comming from my shoulder blades down my tricep area or maybe shoulder down the back my arm into that tricep area. Id appreciate any advice jeff
reply
Illu
I'm here because I wanted to improve my MMA technique. Connor McGregor and Bruce Lee both used the Serratus muscle to forward their hits instead of rotating their entire body as it was quicker and more powerful since the serratus is the medium of kinectic energy from the hips to the arms
reply
I'm here because I wanted to improve my MMA technique. Connor McGregor and Bruce Lee both used the Serratus muscle to forward their hits instead of rotating their entire body as it was quicker and more powerful since the serratus is the medium of kinectic energy from the hips to the arms
reply
Reine
Thank you Jeff! Your video is well produced. content is informative and pretty comprehensive. It-s helping me with applied anatomy for yoga teaching. Strong serratus anterior is paramount to practice safe chaturanga, a central pose in the majority of yoga styles.
reply
Thank you Jeff! Your video is well produced. content is informative and pretty comprehensive. It-s helping me with applied anatomy for yoga teaching. Strong serratus anterior is paramount to practice safe chaturanga, a central pose in the majority of yoga styles.
reply
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