SERRATUS ANTERIOR – OVERHEAD & SCAPULAR PLANE
CLICK ON IMAGE TO ENLARGE
SERRATUS ANTERIOR
– DB Low to High, DB Lateral Raise, BB or DB Flat Bench Plus,
Surface electromyographic analysis of exercises for the trapezius and serratus anterior muscles – 2003 – Ekstrom
Results
Serratus Anterior: was activated maximally with exercises requiring a great amount of upward rotation of the scapula
100 – DB shoulder flexion + horizontal flexion + external rotation
96 – Shoulder Ab-duction in the plane of the scapula >120º; DB thumbs up raise in the plane of the scapula finishing above 120º
62 – DB thumbs up raise in the plane of the scapula finishing below 80º
62 – DB Flat Bench Plus or BB Flat Bench Plus (with weight on one side of bar) finishing with Plus push at top
57 – Shoulder external rotation with shoulder abducted 90° and elbow flexed 90° in prone position with elbow supported on table
53 – Bilateral scapular protraction with shoulder horizontally flexed to 45° and elbows flexed to 45° in supine position.
1
UPPER-MIDDLE-LOWER TRAPS + SERRATUS ANTERIOR
– Prone Flexion “Y”, Prone Ab-duction “T”, DB Row, DB Overhead Press
Scapular Muscle Activity from Selected Strengthening Exercises Performed at Low and High Intensities – 2011 – Andersen
Procedure
– scapular muscles performed at low and high intensities (Borg CR10 levels 3 and 8)
Results – High Intensity
Serratus Anterior: Overhead Press 80 – Pushup Plus 70 – Prone Flexion “Y” 55
+ Upper Traps: Prone Flexion “Y” 75 – Prone Abduction “T” 70 – Overhead Press 60
+ Middle Traps: Prone Abduction “T“ 90 – One Arm Row 70 – Prone Flexion “Y” 70
+ Lower Traps: Prone Flexion “Y” 70 – Prone Abduction “T” 70 – One Arm Row 50
Exercises
1. Prone abduction with external rotation “T“: bench; abduct shoulders with thumbs pointing up until upper arm is horizontal; elbows slightly flexed
2. Prone flexion “Y”: bench; flex shoulders with thumbs pointing up until upper arm is horizontal, elbows slightly flexed
3. Shoulder (Overhead) Press: sit upright; DBs in front of the shoulders; push DBs straight up until the arms are straight
4. One-arm row: 30º from horizontal; one knee on the bench; pulls DB toward the ipsilateral lower rib
5. Push-up plus: push-up position on hands and feet or knees; keep torso rigid; push the body as high as possible off the floor by protracting the scapulas
6. Press-up: sit upright, feet on floor; straight arms; palms on edge of bench fingers pointing forward; dip down moving just the shoulder girdle
7. Ring fallouts: on the knees with the hands in the gymnastic rings, which are suspended just above the ground level
1
UPPER, MIDDLE, LOWER TRAPS + SERRATUS ANTERIOR
– Prone Flexion “Y”, Prone External Rotation “W”, Standing Forward Flexion
Scapular muscle activity in a variety of plyometric exercises – 2016 – Maenhout
Results
Serratus Anterior: standing forward flexion 98% – standing external rotation 60% – BOSU pushup 60%
+ Upper Trapezius: prone forward flexion thumbs up “Y” 75 – standing forward flexion overhead 45
+ Middle Trapezius: prone forward flexion thumbs up “Y” 95 – prone shoulder external rotation “W” 85
+ Lower Trapezius: prone forward flexion thumbs up “Y” 90 – prone shoulder external rotation “W” 90
UPPER-MIDDLE-LOWER TRAPS, RHOMBOID, LEVATOR & SA, PEC MINOR
– Scaption, Towel Wall Slide, Banded Elevation with External Rotation
Superficial and Deep Scapulothoracic Muscle EMG Activity During Different Types of Elevation Exercises in the Scapular Plane – 2015 – Castelain
Results for Exercises with Load
Serratus Anterior: scaption 55 – towel wall slide 50 – elevation with external rotation thera-band 45
Pectoralis Minor: towel wall slide 40 – scaption 30 – elevation with external rotation thera-band 25
+ Upper Trapezius: scaption 40 – towel wall slide 35 – elevation with external rotation thera-band 30
+ Middle Trapezius: scaption 25 – elevation with external rotation thera-band 25 – towel wall slide 15
+ Lower Trapezius: elevation with external rotation thera-band 30 – scaption 25 – towel wall slide 15
+ Rhomboid Major: towel wall slide 40 – scaption 40 – elevation with external rotation thera-band 25
+ Levator Scapulae: scaption 35 – elevation with external rotation thera-band 30 – towel wall slide 25
1