Exercises for serratus and oblique muscles?

Asked by: Jennifer Blair

How do you train serratus and obliques?

I prefer to do rope crunches. Now in a standard rope crunch I'm just going to crunch straight down but if I want to engage my obliques both internal and external.

What’s the best exercise for serratus muscles?

8 of The Best Serratus Anterior Exercises

1. Push-ups. Push-ups are an underrated and often avoided bodyweight exercise. …
2. Push-up Plus. …
3. Wall Slides. …
4. Scapular Push-Ups. …
5. High Bear Crawl. …
6. Ab Rollout. …
7. Dumbbell Pullover. …
8. Banded Chest Press.

Is the serratus part of the obliques?

If you clasp your hands in front of you and look at the way your fingers are interlocked, you’ll understand how the serratus anterior muscles connect with your upper obliques, better known as the external obliques. Together, these muscles run down both sides of your torso, from the shoulders to your hips.

What exercises activate serratus anterior?

Exercises that combine scapular upward rotation, posterior tilt and protraction are ideal to activate the serratus anterior. It is also helpful to include closed chain exercises where the hand is fixed to a surface through the floor or a wall.

How do you build your oblique muscles?

How to do it:

1. Stand straight and hold a dumbbell in one hand at your side. …
2. Bracing your core, bend sideways at the waist, allowing the dumbbell to drop down toward the floor.
3. Using your oblique, pull yourself back to start, repeating for the desired number of reps.
4. Repeat on the other side.

How do I tone my obliques?

7 Exercises to Tone Your Oblique Muscles

1. Bicycle Crunch. 1 of 12. Lie face-up on the floor with your legs straight. …
2. Single-Leg Side Plank. 3 of 12. …
3. Rotating Side Plank. 4 of 12. …
4. Spiderman Push-Up. 6 of 12. …
5. Cross-Body Mountain Climber. 7 of 12. …
6. Russian Twist. 8 of 12. …
7. Dumbbell/Kettlebell Side Crunch. 10 of 12.

Does plank work serratus?

The muscles of your upper body, such as the trapezius, rhomboid major and minor, latissimus dorsi, pectorals (chest muscles), serratus anterior, deltoids, biceps, and triceps, also work hard during a plank ( 2 ).

Do push ups build serratus anterior?

Decline Push-Ups: Upper Chest, Serratus Anterior



“In addition to training the same muscles as the traditional push-up, you increase activation of the serratus anterior, a crucial muscle which helps to stabilize and prevent ‘winging’ the shoulder blade (scapula),” says Duncan.

How do I activate my serratus?

And bring her shoulder blades against the wall that will get PEC minor out of the way make sure she's drawn her backs nice and flat heads. Back with shin types or all aligned in good posture.

How do you strengthen a weak serratus anterior?

You can challenge your Stratis in a more dynamic fashion by using a foam roller or simply sliding your forearms up the wall while maintaining that external rotation force in the shoulder. Bones.

How do I know if my serratus anterior is weak?

Shakiness or weakness when doing pressing motions overhead or bench movements at the gym. Clicky or clunky shoulder as you reach in front and overhead. Numbness or pins and needles down the arm into the hand.

What happens when your serratus anterior is weak?

Serratus anterior weakness leads to the most pronounced winging, which is accentuated with forward flexion of the arms and decreased with the arms at rest. The superior (medial) angle of the scapula is displaced closer to the midline, whereas the inferior angle swings laterally and away from the thorax.