ergo-log.com

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

about us

/

contact

/

13.08.2019


Want to develop your serrati? Try decline pushups

Want to develop your serrati? Try the decline pushup
Only the best bodybuilders have well-developed serrati. Having visible serrati asks good definition, but the muscle group itself must of course be well developed. In the Journal of Physical Therapy Science, Korean researchers reveal how you can accomplish the latter with pushups. With decline pushups, to put it more precisely.

Study
The Koreans had 15 male students perform decline pushups. This meant that the students had to put their feet on a height-adjustable plate, so that the researchers could change the leg angle.

The researchers had attached electrodes to the subjects' upper body so that they were able to measure how hard the muscles under the men's skin had to work. The researchers looked at the pectoralis major, the upper part of the trapezius and - last but not least - the serrati anterior.

Results
At a leg angle of 110 degrees the activity in the serrati was optimal.


Want to develop your serrati? Try decline pushups


"A higher leg angle during push-up plus exercise is a more effective intervention for the serratus anterior muscle activity", the researchers summarize.


Want to develop your serrati? Try decline pushups


Source:
J Phys Ther Sci. 2019 Jan;31(1):33-5.

More:
The more pushups men are able to complete, the smaller their chance of having a heart attack or stroke 21.02.2019
Pushups using the BOSU and the T-bow – more effective or not? 22.09.2014
How to train the upper chest with pushups 28.08.2014

Archives:
Strength Training
Pushups


Make your pushups more effective with suspension straps Best pushups achieved with hands close together Pushups just as good as bench presses for strength building

Make your pushups more effective with suspension straps
If you train at home and have a little money to spare, along with a safe spot on your ceiling to attach it, you might consider buying a suspension trainer.

Best pushups achieved with hands close together
Athletes who train at home can build up a surprising amount of strength with this simple exercise. For this group therefore, research published years ago by physiotherapists at the Mayo Clinic is doubly interesting.

Pushups just as good as bench presses for strength building
You're off on holiday: the neighbours are watering the plants; the in-laws are looking after the dog. But who will look after your pecs? How will they survive all those weeks without bench presses? Ergo-Log to the rescue.