Bottomline Bodybuilding

Face a pulley set at the highest rung. Use a single grip handle. Standing about 3 feet away from the pulley and keeping the arm straight, pull the handle down directly to the top of your knee. Squeeze and contract the serratus at the completion of the move. With the opposite hand you can place your finger on the serratus to make sure they're contracting to their fullest. Return slowly and repeat. Do at least 3 sets of 12 reps and you'll start to feel an unfamiliar pump in the area.

Serratus Twist

Hold a light dumbell or plate in front of you with extended hands. keeping the arms straight, twist the torso from side to side going for a much extension as possible to each side. Keep the movement brisk! Do 50 reps on each side.

Pulley Crunch To The Side

This is similar to a kneeling rope crunch to work the abs except that you twist your torso at the bottom of the movement, contracting the serratus and obliques. Bring your elbow to the opposite knee at the bottom of the contraction. Try for 25 reps to one side then 25 reps to the other immediately followed by 50 reps alternating from side to side.

Twisting Leg Lifts

This can be done hanging from a bar or any other method in which you'd perform leg raises. The difference is the body is leaning to one side, the legs are bent and the knees are drawn across the body, emphasizing the transverse abdominals and the serratus magnus. Repeat on the other side.

One Sided Bends With Arm Overhead

Stand with your right hand on your hip and your left hand outstretched above. Bend to the right and extend the outstretched hand over your head and as far to the right side as possible. Keep this position and "pulse" tiny bends. Stay on this side for one minute. Return to an upright position—switch arm positions—repeat on the opposite side. These little movements keep the serratus and obliques under constant tension. It's tougher than it sounds, but if you want to make it a bit more manly, try holding a 10 pound dumbell in your overhead hand. As a matter of fact, you can hold a dumbell in each hand and make this move a total midsection molder -- not only the serratus and obliques, but the transverse abdominals and erector spinae come into play. Keep in mind, these tiny muscles are paramount in the stabilization on the torso during most powerlifts, especially squats. Do 10 one minute "sets" on each side, alternating sides.

Barbell Pullovers

Lying on a bench, hold a light barbell overhead. Bring it back as far as possible with only a slight bend in the elbows. Go for a full stretch. Breathe deeply and return the bar up to the overhead position.

Dips With a Twist

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