heavy overhead holds. Look at anyone (lean) that has worked a lot on snatches, jerks and overhead squats and they will have some killer serratus.
In the absence of a heavy barbell the best proxies i can think of are lots of handstands, handstand pushups and any way you can rig a pullover with an exaggerated range of motion (im thinking laying on a table with your head and arms hanging off using your vest as replacement for a dumbell.
I was planning on doing HSPU’s I’m strong enough I just do not have the balance, but I have a week of practice to gain that before all my things arrive lol, thank you for the suggestions.
EDIT: A quick DC style rest pause plan I’ve drafted to keep the intensity there, I’ll probably add more neck exercises and serratus and make it focus on that more than the others, though a lot of these exercises help such as pushups on the serratus.
××××Upper××××
=Chest=
Weighted Push Up
=Triceps=
Weighted Dips
=Shoulders=
HSPU
(Overhead hold Static)
=Back Width=
Weighted Pullup
=Back Thickness=
Neck Curls with weight
××××Lower+Bicep××××
=Bicep=
Weighted Chins
=Forearm=
[Insert idea here]
=Calves=
Standing calf raise with weight
=Hamstrings=
SLRDL
=Quads=
Pistol Squat with Widowmaker
The plan is a 6 week bulk and then a cut to prime myself for mass gain when barbells are available.
I absolutely don’t have the balance either, do them against a wall, one leg straight up, one bent at the knee with your foot flat on the wall
Don’t forget about BS band moves for the serratus (1 arm pullovers, band internal shoulder rotation, band serratus pushes) before bigger compound moves to pre activate and get more serratus action in your bigger, heavier moves.
More good stuff from Thib to add to the mix…