UB-SERRATUS-ANTERIOR-X-OVERHEAD & SCAPULAR-PLANE


SERRATUS ANTERIOR – OVERHEAD & SCAPULAR PLANE – EMG STUDIES


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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
100DB shoulder flexion + horizontal flexion + external rotation
96Shoulder 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
62DB Flat Bench Plus or BB Flat Bench Plus (with weight on one side of bar) finishing with Plus push at top
57Shoulder 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. 

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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 80Pushup Plus 70Prone Flexion “Y” 55
+ Upper Traps: Prone Flexion “Y” 75Prone Abduction “T” 70 Overhead Press 60
+ Middle Traps: Prone Abduction “T 90One Arm Row 70Prone 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

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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
– Thirty-two healthy subjects
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 30elevation with external rotation thera-band 25
+ Upper Trapezius: scaption 40 – towel wall slide 35 – elevation with external rotation thera-band 30
+ Middle Trapezius: scaption 25elevation with external rotation thera-band 25 towel wall slide 15
+ Lower Trapezius: elevation with external rotation thera-band 30 scaption 25towel wall slide 15
+ Rhomboid Major: towel wall slide 40scaption 40elevation with external rotation thera-band 25
+ Levator Scapulae: scaption 35 elevation with external rotation thera-band 30 towel wall slide 25

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