Serratus Anterior

Meet Serratus Anterior

Serratus Anterior is a cool little muscle group that packs a lot of punch for its size.  It looks really wicked from the front and sides.

This muscle group is responsible for shoulder protraction and scapula rotation.  Train it with small movements.  One option is the High Plank Press:

To do High Plank Press, start in the high plank position.  Relax so that your shoulder blades come together.  Now, press down hard.  You will only move a few inches, but this will work Serratus Anterior.

You can do this motion in another way:

Work the Serratus Anterior while you're doing Bench Press by really giving an extra strong push at the top of the lift.  Maybe even pulse it for a couple reps at the top.  Again, this will be a very small movement.

Tom

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Grip Training

You never know when you'll find yourself in a tough predicament where grip strength will save you.  Here are a couple of the many ways to build grip strength.

Farmer's Walk

Farmer's Walk looks easier than it is.  Grab a couple of heavy dumbbells or kettlebells or whatever you can get a good grip on.  Then, go for a walk.  Soon, you will notice an uncomfortable ache in your forearms.  This will soon be followed by burning pain.  This is a sign that your forearm flexors and all the small gripping muscles are getting a good workout.  See how far you can go without stopping to set the weights down.  Rest for a minute.  Then, pick them up and go back.

Plate Pinch

Grab a couple of nice smooth metal plates of equal size.  Place them together so that they're inclined to slide easily.  Now grip them with your fingers and thumb.  Then, lift edgewise and hold.  It will require great effort from your grip to hold them.  Do ten on each side. 

She has a grip

Tom

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Single Handed Tricep Pulldown

 

This exercise is excellent for developing triceps.  Set a cable-pull on a light to medium weight and grab the handle with an underhanded grip.

 

 

 

Lock your active elbow to the side of your body and pull down until your arm is fully extended.  Hold for a second and slowly release it to the starting position.

 





I like to do this exercise at the end of a full tricep routine as a finisher.  Go for 4 sets of 12 for each arm.

Tom

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Inguinal Crease

The Money Maker

Let me introduce you to the newest "Gotta Have It" muscle...which isn't a muscle at all.  It goes by many names (Love-Line, Marky's Mark, Adonis Muscle...) but is properly called the "Inguinal Crease".  Its actually connective tissue.  It becomes visible when body fat gets low.  Genetics will ultimately determine how much it pops but you won't know until you really try.

Own the Beach

Be the reason that boyfriends suddenly yank their honeys off the beach.  "Hey - my eyes are up here sweetheart!  LOL".  The crease takes hard work and discipline.  Those are the two essential ingredients.

Hard Work

Knees to Elbows

Knees to Elbows is a great abdominal exercise.  Hang from a bar.  Pull your knees up to touch your elbows.  Very intense and very effective.  Go for your max number of reps and strive to add one more rep each week.

Low Plank Leg Raise

Adopt the Low Plank position.

Now...raise one leg.  Then lower it and raise the other leg.

Low Plank Leg Raise is an excellent core workout which will hit the lower abs.  Holding the Low Plank position is tough but then lifting a leg will freak your core out.  Go for a total of ten each side.

 

Side Plank

Side Plank is nasty; so you know its good!  Lay on your side like you're about to read a good magazine.  Now lift your whole body off the floor.  Hold it for a second.  Relax back down and then repeat.  This exercise works your obliques - the core muscles at the sides of your waist.

 

Tummy Suck

 

The girl in the photo is probably doing a yoga pose called Cat but its still a good picture for describing an exercise I call Tummy Suck.  Get on your hands and knees and then pretend that you're trying to touch your spine with your belly-button.  If you feel a little sick to the stomach - you're doing it right.  This exercise works a muscle called Transverse Abdominis.  This muscle holds your guts in place and is key to developing the "Adonis Muscle".  This exercise will evoke memories of dry-heaving during your last bout with undercooked fiddleheads.  Do ten good hard Tummy Sucks at the end of your ab workout.

 

Discipline

 

The Enemy

 

You must carefully consider everything you stuff into your gob if you hope to dazzle your wife/GF with your scintillating "Love-Line".  You have to eat super-clean.  You need to get your body fat levels down to about 7%.  Here is what you should eat:

 

Breakfast

 

Oatmeal is great for breakfast.  Slow-burning complex carbs to power you through the morning.  Its not that tasty but who cares?  It'll be worth it when you smirk into the mirror with smug satisfaction as the crease appears.

 

Morning Snack

Eat a piece of fruit for your mid-morning snack.  For example...bananas or...kiwis. 

 

Lunch

 

Re-fry a couple of small juicy pieces of steak in a cast-iron pan with some tomato and maybe sprinkle with cayenne.  Protein, iron, vitamins, flavour.

 

Mid-Afternoon Snack

 

Have a handful of blueberries.  Or raspberries etc.  But...nothing that comes in a bag that crinkles or contains ingredients that your children can't pronounce.

 

Supper

Treat yourself to a nice grilled chicken breast for supper.  If it tastes dry and boring...sprinkle lemon juice on it.  Have some spinach and kale on the side.  Drink lots of water with supper.

 

Evening Snack

 

If you absolutely must nibble in the evening...try sunflower seeds.  These little beasts contain healthy fats and fibre.  Way better than chips or cookies.

 

Tom

 

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