[quote]Tommy28 wrote:
Tim Henriques wrote:
Certainly you want to keep your shoulders retracted throughout the entire thing from lift off to the lift itself.
Sorry if this is a little off-topic but I remember reading in a thread discussing development of the serratus anterior a suggestion by CT to essentially extend the lift as close to the ceiling as possible (i.e. with shoulders protracted) and hold the position for 3 seconds on each rep.
What’s the general consensus here on that?
Sorry for the hijack!
Tom
[/quote]
You can do that, a serratus press or a protraction, but I don’t think it is normally combined with a heavy bench press because the weight should/would not be the same. And if you are trying to learn how to be a decent bencher then you would definitely not want to do that on your main sets as you would be practicing bad form (kind of like a powerlifter doing a calf raise at the end of every rep of squats - you could do it, but you probably shouldn’t). But again you can just take a bar and do protractions with it, you don’t even need to bend your elbows and probably something light like 95 lbs will work in the beginning.
After much searching, here it is:
[quote]
Mufasa wrote:
Thanks, Coach!
What exercises tend to build the Serratus?
Mufasa
Christian Thibaudeau wrote:
The serratus is involved mostly in the very last portion of the vertial and horizontal pressing motions as well as during shrugging motions.
At the end of a bench press, incline press or overhead pres try to reach even higher with the bar (via an upward action of the shoulder girdle), basically reach for the ceiling, trying to bring the hands as high as possible. Hold that position for 2-3 seconds. [/quote]
I read it ages ago so I may have misquoted with the ‘each rep’ bit but I think the point is the same. He could be referring to the end of a rep, set or exercise but I wouldn’t have guessed the latter option would help much in the way of muscle growth.
I wasn’t suggesting this be done with heavy, heavy weights either, nor that it be done every time you bench. CT’s idea had just stuck in my mind and it seemed relevant to parts of this thread.
The link to the discussion (post is mid-way down) is:
http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_author/new_jay_schroeder_interview?id=1149303&pageNo=3
…and is based on a picture posted on the previous page.
Tom