@madscientistofmuscle: Want to hit your lower chest, serratus and lats (and triceps long head)? Try this pullover setup. It's a decline dumbbell pullover alternated with reps of a "serratus punch," pushing the dumbbell up towards the ceiling using only scapular protraction (pushing the shoulder blades forward). And while you CAN do this one on a flat bench... 1. The decline angle is easier on the shoulders. There's not as much stretch going into the shoulder joints at the bottom stretch position because the arms aren't going "overhead" as much. 2. I find decline more effective for targeting the lower chest because the angle allows you get more tension over a greater range of motion. With a flat bench pullover, you start to lose tension sooner. 3. I find the decline to be a better line of pull for activating the serratus anterior muscles in the "serratus punch" movement at the top. 4. It's also very easy to get weight into and out of position for the exercise as it's just sitting on the floor. Set the dumbbell on end and you're good to go. Use a controlled movement...it doesn't have to be super slow but you do want to be sure you're controlling the weight especially as you come towards the bottom where the shoulders are more vulnerable. At the bottom, take a deep breath to expand the rib cage then exhale as you come up. When you do the "serratus punch" at the top, focus on pushing ONLY the shoulders forward (also pec minor) and exhale again on the push to help bring the shoulders forward. You'll also notice when I perform the serratus punch, I increase the reps of it on each successive rep of the pullover. This is optional but I found it to work really well because it gives you the ability to shift your focus more on serratus activation for a few moments. Stubborn muscle not growing? Full 3-week specialization program... Link in bio Comment MASS if you want it. #pullovers #dumbbellpullover #serratus #lowerchest #lats

Nick Nilsson

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Region: US

Sunday 15 March 2026 17:57:45 GMT