Serratus anterior biased barbell shoulder press

Stability & Strength

This is an instructional video to correctly demonstrate Serratus anterior biased barbell shoulder press

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your anterior Serratus Anterior within the shoulder press movement
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
In standing, have the ends of the exercise band tied in loops as to go around your wrists.
Loop the middle of the band around a fixed point directly behind your head
Once this is sorted take hold of a barbell with the band tied around the wrists
With plenty of slack on the band, raise the barbell to shoulder height.
Make sure to rotate your wrists so that the palms of your hands are facing forward.
Your forearms should be vertical and your elbow position should be in shoulder scaption, which is slightly in from of your body as this is less strain on your shoulder joints.
Also make sure that you engage your core muscle to keep your lower back straight. There will be a tendency to arch it.
Now step forwards so that he tension is applied to the band
Make sure that the tension is not too much and if you need to adjust it later you can either tighten or slacken the length.
This is your starting position.
Now, exhale and push the barbell upward to the top. Make sure that you aren’t shrugging your shoulders throughout.
Then, after a brief pause at the top, slowly lower the bar back down to the starting position while inhaling.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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