This is a practical exercise to strengthen and tighten up the core. It is also an amazing, high detail, crazy cool serratus blasting exercise for those lean enough to show it off.
The Serratus are those muscles under the arm between the pec and the lats that angle down towards the middle part of the body. A lot of people feel that these muscles really help show off an ultra fit and healthy lifestyle.
Low Body Fat
The serratus muscles typically do not show off until body fat percentages get quite low.
A challenge with this exercise is figuring out how to perform it so that the right muscle are activated. Sitting in a machine that places the body is a certain position is much simpler than this type of an isolation / concentration exercise. Instead of grabbing a pulley and blasting away some quick sets, it makes sense to do a set and slowly test for the mind muscle connection and hitting the desired area.
As with most exercise momentum can be an issue with this exercise. Keeping the body tight and still can really help isolate and lessen the opportunity of injury. Be careful!
Form & Safety
As always form and safety is extremely important. Injury is always possible. I have been doing movements like this for 26 years and adding weight is natural for me. Use caution and consult professionals. But keep in mind rule 2! Intensity is one of the rules I have lived by for over 26 years.
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I have kept lean and athletic for over 26 years by creating a demand for calories and eating sensibly. Working muscle, growing muscle and sustaining muscle all take calories! With a sensible diet, the extra calorie demand allows me to burn off calories that might otherwise be stored as fat.
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