serratus anterior training
Kidrok,
The serratus protracts the shoulder girdle (moves your shoulders forward) and keeps the scapula flat against the back.
You can hit is by "pushups" or "bench presses" with only the shoulder girdle movement. Keep elbows straight (not locked out) and, either in pushup position or with the bar above you, let your shoulder come back (retraction) and then press them to the front (protraction). There are some other shoulder exercises that target the serratus (face down DB side laterals, thumbs up arms at 45? diagonal), but I like this one best
Also, make sure that you do full ROM on your presses, making sure to get that shoulder girdle action I describe above.
I will usually do serratus work (I do it mainly for my winged scapula - keeps the shoulder healthy, too), on the same day I train chest. Two ways:
1) Do sets of oabve at the end of a chest workout.
2.) At the end of your presses, after you've reach failure for these, leave the bar near lockout and do the above exercise. (You won't get many reps, but this is the most convenient way to do this.)
Good Luck!
-Randy