The FORGOTTEN Core Muscles Workout - Serratus Shredders!
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- Опубліковано 21 жов 2024
- Stop overlooking your whole core - athleanx.com/x/...
In order to get a truly shredded core, you have to be sure that your core workout includes exercises that will hit every muscle from every angle. You see, the core is much more than a buzzword when it comes to training and working out. It's literally the center point of focus for which all important trunk muscles (yes, including the obvious six pack abs that define the truly impressive core) cross and attach within.
One of these often overlooked core muscles is the serratus anterior. The serratus is a muscle that originates on your upper rib cage and attaches to the medial border of your shoulder blade. Its job is to help protract or reach your arm out in front of you, similar to when you throw a punch as a fighter or boxer.
From a nonathletic standpoint you can see that the serratus helps to actually frame out your abs, obliques and lower chest. It can taper in your torso and give you an even better looking set of 6 pack abs.
The three exercises shown in this video, give you three options to work on developing your serratus so you can have a more impressive ripped midsection and core. If you're already following the Athlean-X program you'll be used to the first core exercise shown here. The last two, not so much.
It's exercises like this that make your core and abs work much harder and much more completely. When you train muscles completely and the way they are intended to be trained, you start to see much faster results. It's that simple.
For a complete 90 day workout program that will help you to build a complete core and ripped abs, as well as an explosive upper and lower body...be sure to check out the Athlean-X Training System at athleanx.com
For other workout videos, be sure to head over to our complete channel here on youtube for the latest in fitness and workout videos. / jdcav24
2:48 Push-up Plus
3:24 Serratus/Abdominal Compound Exercise (Good Plank replacement)
5:11 Core Twist "Punches"
Great!
Solid even 6 years back
mine are so sore from military press
7 now
7
except for the shaky cam
8 now... holy fuck
Been a personal trainer for 12 years and now finishing my doctorate in physical therapy. I really like your videos. Good simple explanations that people can follow. Keep up the good work!
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!
i am 15 year old...... i always watch your videos............. you are great Jeff Sir....... you are great inspiration for me....... thanks for existing.............. :)
SuperKush ! and now you're 18
You still working out
Steven Constable 😂
Stop putting so many ........
Yepp still working out.
I don't know why i wrote it in that way😂
N putin sir no, i don't have periods😐
I always check out Jeff if I have a question, following his advice ALWAYS works.
Man, this video is so old you can feel the difference in production and confidence.
You're the man, Jeff!!!
You are the best resource on youtube hands down, brilliant. Going to start tomorrow been wondering for more than a decade.
Self -rehabilitating a decade old supraspinatus laceration, that's lead to atrophy of key left dorsal muscles; scapula dyskinesia. Jeff, your education has been a vital resource. Thank you
i am a massage therapist and an long time Athlete, Love this video , I like to train hard and fast ! learned a lot, as buff as you are I like A) your humility B) excellent to see the contraction of the tissue.
Glad to see that the quality was always top tier(not the video quality as image and sound quality, but the quality of what he's showing us)
One way that has worked for me is going to a pull up bar and use a close grip. I go from a relax position to bringing my chest in the air, leaving arms extended and flexing the serratus for two seconds. I will add these to my regimen too, thanks Jeff!
Hi my name is Angel Ramirez I'm 20 years old, I just wanted to say: thank you because you inspired me to become a Physical Therapist and right now I'm studying the PT career.
Thank you Jeff.
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!
I just LOVE how Jeff is all about muscle function and non-isolation movement! :D And also the way he's all about home workouts as well, proving people that muscle can easily be built at home without weights :D I have built a decent amount of muscle at home with no weights for 3/4 of a year and then started using weights for an extra lil edge :)
Damn man i just started working this muscle. I type it in and of course AthleanX comes up with a 6 yr old video. Hahaha you not gonna see this. But i love your vids
performing dips without bending the elbows (just raising and lowering your body in that starting dip position) is also good for serratus muscle. serratus muscle is also used in respiration, as in when you shrug your shoulders to your ears and take a deep breath. that's gotta be worth something
For 3 seconds I thought Jeff hit his head before the video. He sounds stunned. No, he was just a stiff 6 years ago. Amazing improvement as a coach.
Finally an instructional video that gives invaluable information on aesthetics and physique. Thanks.
nine years later....just located the video. The elbow and bum up is my favourite from this video. Thanks!
"Shredded serratus? . no guys it's not a breakfast cereal" hahaha
XxMedicatedChildxX cringe
@@T0YCHEST pretty sure this was before "cringe" existed 😂
Aleksandar Savevski we can look at the past to correct the future
Cringe has been around for ever lol
@@T0YCHEST which part? I like Bloomer jokes
ty sir. Iam 5'5(on a good day) and lean, i see results already with my abs, arms, chest, but my ribs was one of my issues i wanted to address. Glad too ad this to my reps. Will also watching your other videos to learn more.
Jeez! To be in such great shape, that you can clearly see every muscle move. This guy is killing it in the fitness game!
Exactly why I tune in (and actually look forward to Saturdays around 6:00PM!) - Simply the best on youtube
I got the AtleanX programe last week and thought that the exercises where going to be easy until I did the work out and boy does it work you out, it's well worth getting lads
*Countless number of times people ask why is my lat sore from doing pushups? it's not, the serratus is actually whats sore* by the way why didnt he mention bodyweight dips for working Serratus? Much more weight, much more effective
bodyweight dips while leaning forward like doing planche wit hangings legs and going into the full protraction? screw that be lean and u will hev ur serratus bro
Ty i always wondered the same thing that makes a lot of sense now
This is so useful. I have built my serratus by doing these exerciese. Specially the full range of motion push ups.
Im trying to fix my winged scapula . Did this improve your posture in some way ?
I've been looking for this for literally a year. Thank you so much man!!!
+Bryce Hollis ive literally been looking since i started when i was 16.. back in 2000. no shit. this guy is brilliant, no one ever has shown this or given a good answer
+Bryce Hollis Same here bro this is a life-saver!!!!
Ooh am ancient comment how you guys doing now?
That one on your elbows is really awesome! I just did ten and I'm feeling it. Thanks for showing me how to work that out.
You there?
@@someguyontubeyou3956 Where else would I be?
@@danzig159 where exactly do you feel it? Does it feel similar to the lats or infront of it
@@justanotherguy4178 You'll feel it in the front part of the lats.
@@danzig159 ok thanks ill try to feel it there
Love how you give information on how muscles work! Easily one of the best channels on UA-cam!
This is great stuff. I was a pitcher in college. Focused on the core all the time but did traditional core exercises. These additional moves are great! Thanks for the post!
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.
you've been showing the "punching" exercise in a previous video. I've been doing it ever since! It's one of my favourite exercise now!
Thanks, Jeff. I did that exercises and I really felt my core workin' hard.
Very nice. I actually know of two other exercises on how to work the serratus muscles, so with the 3 that you showed me, I have plenty in my arsenal. They do work, and they will show if you throw them in at least once or even better, twice a week. A few sets per exercise. I usually just pick one and do only that one on that day. Thank you for the professional and detailed video tough guy.
I'm in pain today from doing those punches yesterday. Feels great!
I love man , you really inspire me to be better tomorrow than I'm today, Thanks .
love this exercise. I'll try this exercise in next workout in the park. Owing to my current budget i have to workout in my local park.. i will keep you updated.
Wow!!! THANKS, Jeff!! I need a lot of improvement in all of my shoulder stability, and strength, (post rotator cuff repairs, a couple years ago).
11 years later and here we are
Man they're truly forgotten 😂
You forgot the best 2 Serratus exercises! - The pullover across the Bench with a dumbbell and the standing straight pulldown with straight arms on the Lat Machine from the Chest down - Another one is the close grip Chinning with a triangle handle.
This is first time some one talks abut this kind workout , really thank you
Wish me luck guys... I'm trying to fly around the world with my winged scapula 😁
Mister ark HA!
These are all damaging to the body due to poor execution and inaccurate application of human biomechanics but if the looks are all you care about that’s fine it’s not going to help someone become functional aka excel at performance or “athletics”
@@NikitaLynn Then what would be a good way to fix a winged scapula?
@@abrahamm2016 watch jeffs video how to fix scapular winging
No fun @nikita_Madison
Good to know, specially for breakdancer who is constantly engaging with gymnastics moves that requires such stability in the core while executing complex transitions.
Jeff and co. You can amplify the effect of the the push-up +. Try this: place your feet higher up on a object (a chair will do just fine) and/or place your hands higher up in line with your forehead instead of having them in line with the shoulders. Also increase the width between your hands a little. Why this works so well I´m not sure about, perhaps someone can tell me. Guessing it´s because your now almost attacking the muscle from its natural angle/alignment. Thx for reading :)!
It´s quite alright, thanks for the reply. I am a litte bit sad you didn´t try it out though. 1) I never said it was harder, you just get more sore in the serratus anterior. That´s why it´s so great! But yes, most people will be weaker when increasing the angle. Same thing happens when you start pushing down instead of straight forward; your strength changes (in this case you become stronger). 2) I notice you haven´t tested this, so right now it´s my firsthand experience against your words. 3) Considering the angle it´s not front delt primarily but actually upper chest. Sure, if you place your feet very high the push becomes more and more like a shoulderpress and therefore the front delts gets attacked. However, if the angle isn´t too big, as I described, I believe it´s primarly the upper pecs that´s being attacked.
Thanks a lot. Many people forget about the serratus
This is so damn essential in the initial stages of planche training!
People come here to criticize; Just watch the video and apply the information damn.
Davon Johnson true true
4 years in your life have passed. Hows it going?
Tom Hanks Y'all weird
@@GrassTalk4202 4 years gonna pass and you'll maybe stumble upon this idk
@@taniwhab3860 why laugh?
This is the one, gentlemen.
I find these video's that you post so informative, as well as helpful to my studies. Thank you for your service and devotion to health & fitness.
Damn Jeff you’ve come far. Thanks for everything
Respect to Jeff his program has got me in the best shape of my life
Had to come back to this video due to my passive serratus muscle causing quite a bit of pain at the lower section of my right lat. Even though trying to follow to my best ability Jeff's great programmes, the office work while seated passivates my mouse arm serratus. Great video, maybe also an opportunity to revisit the topic with another video. A program for office guys.
Search athleanx undo sitting
Start working your rotater which will strengthen and pull the arms and shoulders back. When you do nothing but chest and front delts it pulls the shoulders forward. Work the muscles that will equal it out, the rotator.
I had to hurt my shoulder (surfing!) to get to you! GREAT, MUCHO MAHALOS!!!
this video helps a ton I'm a boxer so I'll be focusing a lot on my serratus
*no focus a little on it, it contributes very little to overall power generation*
trap3400 but it helps to protect his rib cage from power shots
trap3400 helps with stability of the punch and gives a bit more range to punches
@Eli D what is hypertrophy sets?
@Becoming Godsize calm down bro you've never boxed in your life go back to playing world of warcraft
I always wondered why my ribs hurt after a session of punching a sand bag. Now I know. Thank you for this video!
Jeff you are an inspiration to others! Great videos, always makes me motivated to push even further! Thank you for this great contribution to the community!
10 years ago man! Holy cow
Really great exercise samples shown in a very pedagogic way. I will benefit greatly, thank you!
incredibly professional and informative! thanks for these!
core CORE CORE! CORE!!COOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOORE
Love watching Jeff “reach around”
Hello Jeff! Got to say you are my favorite UA-camr trainer and physiotherapist!I Wanted to know if you have any video for strengthening the serratus posterior superior muscle and the ramboid minor to help with herniated discs in the neck and slaps in both shoulders.... Thank you in advance!
Jeff I think you may have fixed my unstable shoulder and my bench press with this video.
I have had a winging scapula for a while now, which as been confirmed as a winging scapula and as a result I could not keep my right scapula retracted and the growth on the right side was limited, instantly my shoulder feels stable and I feel I could bench.
and that's just with the second exercise.
Thank you for posting such great content. There are no athlete/body builder gyms near me just Planet Fitness so it is awesome to have AthleanX.👍👊
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
Looking good! I prefer the leaner look of an athlete. I'll have to try this one at the gym. Thank you.
Thank you, the rubber band punching one is great, very well explained and great visual
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
Learning about a new muscle and of course Jeff has a video on it! Love you Jeff and thanks!
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.
This man is chancing literally lives
I got like 0% of muscle on that section
add 3 or 4 sets of workouts that hit that area every few days.
@BalticFin i only see ribcage when im lean, is it between the ribcage?
this is serratus anterior guys....
www.google.com/search?biw=911&bih=463&tbm=isch&sxsrf=ACYBGNTvkM52hEy3FdH1_3flmI-cm9zqcg%3A1578859797487&sa=1&ei=FX0bXpCoHeO-5OUP1ZemyAk&q=serratus+anterior&oq=serratus+anterior&gs_l=img.3..0l3j0i30l7.9077.13648..13853...1.0..1.405.3362.0j18j0j1j1......0....1..gws-wiz-img.......35i39j0i7i30j0i24j0i67j0i19.3Cn45tFX2X8&ved=0ahUKEwjQhoSL7_7mAhVjH7kGHdWLCZkQ4dUDCAc&uact=5
@@gorilaogorila835 nah thats a 2 paragraph long link
@@KeithTheKing67 you having fun reading the link? Because that's not what you were supposed to do...
I used this today during my workout. It was so hard, but I know it'll work fantastically!! I cannot wait for my tax returns because I am getting Jeff's program. I've used many of Jeff's workouts on here and they are so effective and brilliant.
Smfh. I've had a winging scapula since I was a little kid and I was always led to be believe that I was just "double jointed." I had weak ass shoulder my entire life. This explains so much too.
Excellent video on a muscle not well known. Thanks!!
Also helps to see the muscles working as he describes the movement!
Thanks a lot i cant express my gratitude
Jeff rocks, fuck all the HATERS.
Keep doing your thing Mr. Jeff.
ur videos r the most helpfull on youtube, different class.
Thanks for the valuable info, you are a good teacher bro, blessings from another teacher.
Im a physio technician too,Great videos keep it up man!!!
Thanks man I just incorporated cable punches into my workout thinking it would help the serratus it's good to see there are a couple other exercises I can use too.
Anirban- You lwlays want to keep shoulders retracted during chest presses or any chest work because you want to isolate the chest muscles to get the most work plus it helps prevent injury to shoulders. Think of putting your shoulder blades in your back pocket to best isolate chest muscles and alleviate stress on shoulder joints.
Keep doing what ur doing. I'm a visual person so shirt off helps when I'm focused on the muscle your explaining. Not cuz ur handsome, just cuz I appreciate the animation. I'm a PT student. Thanks for another great video.
Do a neck training video
Nice Video Jeff, Just finished month 2... I am having great result... I am sure I will be in great shape after the last month... Saludos desde México!!! :)
😲😲😲 I was looking for an exercise for this. Jeff you kick ass. Thanks!
Nice video Jeff. Thanks for the knowledge and know-how of how to execute the muscles properly
Hey Jeff, love your videos, been extremely helpful for me to maintain postural stability as I'm in a wheelchair. Although I have very compressed ribs on my left side, can you please make a video on the serratus posterior inferior, stretch and strengthening? Thankyou
Awesome! Been looking for ways to build this muscle up ☝
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.
Jeff is even more jacked now 5 years later! Impressive.
Been watching ur videos a long time and it helps me a lot thanks Jeff👍
Thanks for the information....very helpful and easy to incorporate between sets.
Great vid. man. Cheers from Seoul, Korea
Jeff, great advice as always, but cool new grafx on ur opening! Nice work!
Serratus Ventralis..still remember that from A&P :) Good advice!
Vintage Jeff, love the outro
Finally a serratus anterior workout from someone who actually has them developed.