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Since a basic
function of the serratus is to pull the shoulder forward and down, you
train the serratus muscles whenever you do movements like Chins,
Close-Grip Pull downs, various kinds of Dumbbell and Barbell Pullovers,
and when you use the Nautilus Pullover machine.
There are,
however, two training that work the serratus muscles more specifically
and that you can use if you have a weak point in this area: Rope Pulls
and One-Arm Cable Pulls. In both cases, you have to do the movement as
strictly as possible to get the maximum effect.
Working the
chest and back with Chins and Pullovers, you will have already done some
serratus work. This is the time to consciously isolate the serratus
muscles, to concentrate on making theses muscles born. It is not enough
just to throw in a few sets for the serratus any more than for abs,
calves, or intercostals. You need to train each muscle with maximum
intensity if you want a complete and quality physique.
Pullovers can
be used to develop the serratus as well as the pectorals muscles. For
serratus, do the regular pullover movement, but concentrate on making
the serratus muscles do a maximum amount of pulling.
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