REAR DELTS AND SERRATUS ANTERIOR: AESTHETIC MUSCLE FOR GREEK GOD PHYSIQUE
This is going to be a short article about the Rear Delts and Serratus Anterior.
I’ll do a complete big article or ebook about how you really have to train to
BE STRONG and BIG.
Some of you don’t even know what is the serratus.
We starts with the more known, I hope..
We all know that we have shoulders, and shoulders are made of tendons, ligaments, bones.. and MUSCLES.
Simplifying your main ( I don’t talk here about rotator cuff and others..) shoulder muscle is the deltoid.
It has three muscles heads ( in reality seven but we need to simply). You have a front delt, a middle delt and a rear delt.
The rear delt is the head of deltoid that is in the back of your body.
Not only this little muscle it’s extremely important for proper shoulder joint function ( in particular in bench press addicted), BUT it is fundamental for an AESTHETIC PHYSIQUE, a Greek god one.
The rear delts are not developed well with generic back exercises like row, deadlift and pull ups. They sure develop wide lats and thick rhomboids but these little bastard muscles in your shoulder are going to suck if you don’t train them directly.
The rear delts add to your physique a wide look from the back AND a thick look from the side.
Rear Delts is the HOLy GRAIL to develop 3D SHOULDERS. Not Anterior delts.. Not Middle delts.. REAR DELTS my friends, REAR DELTS..
Image credit: T-NATION
The rear delts work hard in exercises such as reverse flys with dumbbell, reverse flys machine, face pull.. you probably know these exercises.
BUT the exercise were the rear delts works best for me and for the majority of people I know is the resistance band reverse flys. Bands have a bad reputation but in certain case they are way better than iron for example for peak contraction.
Try to add at least two of the most important rear delts exercises at the end of your back workout. You can also do band reverse flys and facepull between chest exercises to keep warm your shoulders.
An other tips is externally rotate your arms to feel an even greater contraction.
The problem it isn’t in the exercise selection, is in the rep range AND recovery time.
If you do your classic 3 sets of 10 for rear delts, you’ll accomplish absolutely nothing.
The secret is the PUMP.. done with the heaviest weight possible while actually feeling a fantastic PUMP, with short rest period.
Simply take your bands, do your 10 reps.. and after that do 40 more reps. Recovery 15 second and do on other 10 reps.. go like this until you feel the pump. You can do drop set, rest pause.. use high intensity.
Remember: the point is to train your muscles with the heaviest resistance while actually train them directly. This is true for almost every muscles and exercises but if you can make progress with 10 ugly reps on bench press, with rear delts you can’t.
Five minutes at the end of your workout is all you need if you maximize every second.
Now we talk about the unknown..
Also the Serratus Anterior is a muscle of the shoulder joint and yes is fundamental for shoulder health. 99% of times the only stimulation that the serratus received is indirect through exercises like push ups, dips and military press. It isn’t enough.
You have to directly address hard this not so famous bastard.
First of all where is located? One photo is better than a thousand word.
I hear you: but man what’s the point of training this small insignificant muscle other than injury prevention?
Manny Pacquiao and his holy serratus. Image credit: Sbrsport
I think I don’t have to spend other words. A well developed Serratus Anterior is the HOLY GRAIL to a GREEK GOD PHYSIQUE from view from the front. And man, to see it you have to be lean.
Ok now we I can answer your question: HOW THE FUCK I TRAIN THE SERRATUS ANTERIOR?
Its main function is to protract AND upward rotate the scapula.
Without going on the best serratus anterior exercises are:
–The Serratus Dips: you can handle a lot of weight here so don’t be afraid of doing them weighted. If you want to take thighs to the next level do them on rings. The ring version is WAY harder. If you can do 10 controlled reps of weighted ring serratus dips you are on the right road to become a beast. Use a decent lifting belt because too long, not adjustable or worst not strong enough belt are bullshit for this exercise, better a rope. Stay in the 10-20 reps range.
–Serratus Pullover: similar to a standard dumbbells pullover but with your head out the bench and shorten range of motion. Stick in 8-15 reps range. You gain also a good lats stimulation that isn’t bad at all.
–Hollow Body Ab Rollout: if you did ab roll out in the past you probably did in the wrong way. You must maintain an hollow body position emphasizing the scapula protraction. This is an advanced movement so start on your knee and go down only until you can maintain the hollow body. 6-12 reps range works best.
-Overhead Carry: with dumbbells, kettlebells, barbell.. it’s always hard. To do them you have to possess a good overhead shoulder mobility. If don’t have it pass this exercise and keep working on it. Aim for 30 second to one minute range. If you want to destroy yourself try the barbell version WITH attacked weights with bands.
-Boxe: shoulders protraction all the time, big serratus anterior and big stress relief.
That’s all you need. I often do a mini circuit: serratus dips supersetted with ab rollout supersetted with serratus pullover. Serratus DOMS guaranteed.
The point is to constantly improve your workout. So add NOW to your program some rear delts on the back day and some serratus on the chest days. If you do a full body split do whenever you want, just do. Your shoulders will thank you and also the girl that you are going to see you naked.
In my full program that I’m going to release, these muscles are clearly trained HARD.
For the insatiable, a step by step program that say the truth about muscles building and aesthetics to develop a Greek god physique.
For this time that’s all men.
Stay tuned and Stay STRONG AND BIG.