The FORGOTTEN Core Muscles Workout – Serratus Shredders!

The FORGOTTEN Core Muscles Workout – Serratus Shredders!


SHREDDED SERRATUS. No, guys, not a breakfast
cereal but mandatory if you want a shredded core, and today I am going to show you exactly
how to do it. Music Intro What’s up, guys? Jeff Cavaliere, AthleanX.com.
The Serratus Anterior. That’s what we are talking about today. For some of you, you
might not even know what that is. Ok. I can guarantee you that it is muscle, and
it is actually one of the core muscles of our core. And I think right off the bat, we
have to clarify what that really means, because I think most of the time when we hear the
word core, yes, it is a buzzword, but what it should mean to us is just much more than
just the abs. The core should be looked at as every muscle
that really falls between your shoulders and your hips, and more so, those muscles that
have attachments to either one of those places, because the core is actually going to be controlled
and all the motions of the core are going to be controlled through the muscles that
are situated between those two points. So when we talk about the serratus, that’s
the muscle that falls right in here. You can see it right here on my ribcage. It actually
attaches to the upper ribs here, and it goes underneath my lat, underneath my shoulder
blade, and actually attaches back on the medial side, the inside of my shoulder blade right
up near my spine. The job of the serratus, well it depends on
what your function is. It’s actually called ‘the puncher’s muscle,’ because it is going
to protract the scapula, ok, meaning move it forward and around and away from my back,
directly opposite of what the rhomboids would do. Now there is some time when they actually
work in concert together but for the most part, when we are talking about the serratus
and developing it, it’s doing this protraction. So, when we look at it, it actually can form
a bit of a visual. You know, framing of the abs, with the obliques, so it comes down and
in, and it is going to frame out everything in through here and even under the chest. So, when we talk about the importance of this
muscle, we have to understand that there are going to be aesthetic reasons why you want
to develop it and there’s also going to be athletic reasons why you want to develop it.
So what I want to do today is show you three different ways, and we can cover it again. So, regardless of what your focus is, because
I know guys on AthleanX are using it for both aesthetics and athletics, so why don’t we
cover first one of the simplest ways that you can actually do this. While you are training, you adjust, and it
is just do a real simple variation, we include this in the AthleanX program. We have our regular push-up position, which
is here, and straight up, ok, down and up. To activate the serratus though is really
simple, we just add one additional component to it, and we call it the push-up plus. So we come to the top and at the top we then
reach further. We try to push further through the ground, basically taking our shoulder
blades which are right about here stable, and then rotating them even more around front
protracting them. So, here down, push, down, push, down, push.
Ok? The
push-up plus. Again, every push working more into that serratus in here to again, give
you that visual effect. Next, a direct one that we can use, to now tie in the serratus
with the abdominals together. Remember guys, AthleanX is not about isolation
exercises. This is always about trying to work muscles together that prefer to work
together. That’s why the guys that follow the program get the fast results, because
they are working muscles the way that they want. So when we do this, we’re going to shift the
focus away from chest and triceps into the serratus and now more into our, I don’t want
to say core, but our abs specifically, into our serratus. So, what we do here is get into a plank position
here. Ok and we know that that engages the abs, and will actually allow ourselves to
collapse, right? Because the rhomboids are going to kind of
pull together, squeeze together, giving our shoulder blades a pinch, and then come up
and out. Ok, I am pushing through my elbows here to
get that kind of action, to get this (demonstration) going on, to get that going on…the protraction
of the shoulder blades. So into our plank, let it collapse, up and
push through, down and push through, down and push through. I can really feel that I
am actually fatiguing, even more so than before, because I have a lot more body weight being
managed here through my forearms than I did with the help of my hands and my shoulders. So it is more of a body weight, more intense
exercise than it was before. Finally, athletics. I mentioned it before
as the punching muscle. So what we do is we get our band that we can set up over here,
and we think like a boxer. Boxers will punch and rotate, again if you
punch straight to here (demo) you’re going to get a little bit, but we want to punch
through, ok? Through, It’s that extra push and rotation
that’s going to get the serratus here. Now you can keep the exercise right and tight
which is going to work the core, you’re controlling rotation. Remember, if you’re not doing standing,
rotary ab work in your current workout, guys, you’re missing out on a major function of
the abs. Ok, so we know that this is necessary, but
now I’m showing you a way that you can tie in the serratus at the same time, by reaching
around. Ok? You can do it more dynamically here, reach
around, here and reach, here we go full, all the way around. Really reach out in front
of me. Alright. So, again, I know that there are guys watching today that are in it for
the aesthetics, for the looks. We know summer is around the corner, you want
the core because you want to go out to the beach and be able to show it off. Perfectly
fine guys. I can tell you, even the elite pro athletes that I work with, guys are guys,
They still want to look good. I understand that. But, it’s always nice to know that when you
are training that way, you can do so with a purpose and become athletic at the same
point, and much more functional. And that really is what AthleanX is all about. Whether it is aesthetics and athletics you
guys are all building for the same purpose and that is to be better tomorrow than you
are today, It’s my job to get you there. If you haven’t already guys, as I said, summer
is right around the corner, there is no better time than now to start AthleanX because we
can incorporate exercises like these and get results faster by working muscles together. You can start seeing results in time for the
warm weather so that you are looking good by then. And again you can go grab the program
right now over at Athleanx.com. In the meantime I’ll be back here in seven
days. Make sure you leave a comment, or a thumbs up, hello, if you find the attention
here to the small little serratus to be very big and worthwhile to you in your future workouts.. See you guys back here in seven days.

100 thoughts on “The FORGOTTEN Core Muscles Workout – Serratus Shredders!

  1. Me watching to learn….Big Sis comes in my room and sees 1:47, she then said "ooh I wanna lick that daddie's armpits :P"

    *WHAT.THE.FUCK! GET OUT OF MY ROOM!

  2. Absolutely the best training channel on youtube. I follow Jeff a lot. I'm studying to be a physical therapist (in my 3rd year of undergrad right now) and I use his videos to help me understand more in my A&P class, as well as my own exercises :). Thanks Jeff!

  3. Love Jeff's videos, but for anyone with scapular winging doing these exercises initiates the the pec minor, which is one of the problems in the first place.

  4. I have a winging scapula. I can't lift my hand over my head properly. Will this help with that or should I try to do more angled "plus" exercises?

  5. 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

  6. It WAS completely forgotten! All that time looking for an Ab exercise that combines overall core strength in the form of a press-up! INCREDIBLE!

  7. I'm not sure if it was mentioned in this or another video, but what weight is your resistance band? Or what % should I be looking to push with that "punching" workout?

  8. I am taking a cpt exam so i come here to study what is serratus anterior. Then I ended up staring at Jeff's muscles and forget about studying lol.

  9. How much time will it take me to get ripped. I am 76 kgs 5feet 9 inches. What should be the minimum time required.

  10. I climbed a tree yesterday (to try to get a kite down) and totally didn't bust my ass or pull a groin muscle! I've been doing the AthleanXX (I'm a woman & a mom) and love the athletic components for real-world functionality.

  11. When i perform these exercises of my less dominant left side, my left trap muscle seems to take over and fatigue before the SA muscle – any pointers for this?

  12. 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.

  13. Great, but not I was looking for. Should be more specific that this covers the serratus ANTERIOR. There are two more serratus muscles at the back.

  14. Id like to gain more muscle in the muscle that runs from back of my shoulder blade to my ribs. Im new to learning mucle types an names so bare with me. Ones im talkn about are like wings that from under my arm t ok my ribs. See i have a physique like bruce lee. An thats the goal im aiming for Any help be appreciated Cheers

  15. Thank you Jeff for the fantastic videos. Could you suggest an exercise(s) for upper back (thoracic) pain?

  16. 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

  17. 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-_-

  18. I don't know if you see these because there four years old but can you redo this one and you mite have some ad ons/add moreThanks

  19. Hey Jeff, thanks for uploading, your routines are the best and are helping me get maximum results from my workout, you're the one I follow on here for my fitness regime, I feel I can trust you for the best, safe, maximum exercises, thanks so much.

  20. Hey, love tha channel and all your great insight throughout all your videos which is why I come to you now with a question. It's been a week since I began feeling pain under my right pectoral within 20 min after doing pullups + dips (two sets of 10 pulling 3 sets of 10 dipping). Before dips I did 200 pushups which is what I'm guessing was the problem. When I work out my abdominal area I feel the ache also. Is it because my chest was already fatigued ? How bad can an injury be and how long should I wait before engaging the muscle group again?

  21. Kind of a hard muscle to feel engaging during the movement. During the punches with the bands is it normal to feel the lats engaged as well? Also would wood choppers on a cable machine also activate the serratus? Any input is appreciated. Thanks

  22. Jeff is great. He brings in the anatomy, muscle names, and functional range of movements with each muscle/muscle group. It really speaks to me a lot more than the juice heads making videos after taking a weekend long personal training course

  23. The exercise which has developed my serratus to the largest extent is pull-ups on a bar. And generally, the people with the largest serratus get it from bar exercises.

  24. You should start adding that extra push with your shoulders at the end of all your pushing movements. It’s not the most effective way to activate it but it helps

  25. Jeez! To be in such great shape, that you can clearly see every muscle move. This guy is killing it in the fitness game!

  26. Only 3 weeks and I see results in my shoulders and arms just by doing work outs, I’m going to add this is because I’ve always wanted to show how to shred that muscle

  27. Sec 30. “It is a muscle. It’s actually a core muscle of our core” . Ah okey , don’t saying…You gotta work harder on your own serratus anterior before doing them videos.

  28. Going to start adding a set of 8-12 pushup plus's along with a set of lat pulldowns before bench to get all my stabilizers fired and ready

  29. could someone help me name the muscle that's under Jeff's serratus muscles which looks like its wrapped along the ribs and what exercises work those parts?

  30. 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.

  31. Sick that you only think (or mentioned) that guys want muscles for esthetics…. What about the other 50% of the population?

  32. 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!

  33. Are you supposed to feel it only in the shoulder blades because I can't feel anything where the visible muscle actually is.

  34. This is so useful. I have built my serratus by doing these exerciese. Specially the full range of motion push ups.

  35. That last exercise though… Not sure how he feels that one. I would need to glue my shoes to the floor in-order to pull a band with sufficient tension.

  36. people look at me so funny when I do this. Im pretty small. I think they think "is he trying to learn how to fight better" gotta get that punch 100 you know lol

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