Serratus anterior - Illustrated tutorial on exercises for the serratus anterior
Serratus anterior muscle(Serratus anterior muscle), located on the lateral side of the thorax Subcutaneous, the upper part is covered by the pectoralis major and pectoralis minor muscles, and connects the scapulaThe inner chest muscles that pull forward, each group of two serratus anterior muscles start from the ribs in the front of the chest and extend around the side of the body to the shoulder blades. The serratus anterior muscle can pull the inside of the scapula forward and evert, raising the shoulder. The term "serratus" describes this muscle as being saw-shaped, that is, jagged. The serratus anterior is a flat muscle.
One-arm side raise
Hold a dumbbell in one hand and tilt your upper body to the other side (that is, not Holding the dumbbell on one side), press the dumbbell straight up. Keep the weight on the serratus area before resuming contraction of the serratus for the press. Make sure to contract the serratus anterior while lifting vertically. This will unknowingly train the serratus anterior muscle.bigger.
Single-arm cable pull-down
Facing the pulley machine adjusted to the highest setting. Hold the handle with one hand, stand three feet away from the machine, keep your arms straight, pull the handle directly down to the top of your knees, and try to squeeze and contract the serratus anterior muscle at the end of the movement. You can place the fingers of your other hand on the serratus anterior muscle being exercised to feel and ensure maximum contraction of the serratus anterior muscle. Do at least 3 sets x 12 times, and you will experience this muscle pumping like never before.
Serratus anterior waist rotation
Stretch your hands forward to hold light dumbbells or barbell plates, keep your arms straight, rotate your upper body from one side to the other On one side, stretch as far as possible and keep turning briskly! Do 50 times on each side.
Pulley side pulldown
This action is similar to the kneeling rope pulldown for abdominal exercises, except that you need to rotate the upper body at the end of the action and contract the serratus anterior and External oblique muscles. At the end of the contraction, bring your elbow and opposite knee into contact. Work hard for 25 reps, then switch to the other side for 25 reps, followed by 50 reps of reciprocal pulldowns from one side to the other.
Rotating leg raise
This action can be done while hanging from a horizontal bar or on any equipment used for leg raises. The main difference is that the body is tilted to one side, the legs are bent, and the legs are raised to one side until they form a cross with the body, emphasizing the exercise of the transverse rectus abdominal muscles and the serratus anterior muscles. Then repeat the exercise on the other side.
Side bend with one hand raised
Place your right hand on your hip and stretch your left hand upward. Bend to your right side as far as you can, holding this position and making a slight "pulse" side bend. Hold for one minute, then return to an upright position. Switch hands and repeat on the other side. These small movements place the serratus anterior and oblique muscles under constant tension. It's a lot harder than it sounds, but if you want to make this move more manly, try holding a 10-pound dumbbell with your hands straight up. In fact, doing it with dumbbells will engage the entire midsection of the body—not just the serratus anterior and obliques, but also the transverse rectus abdominals and erector spinae. Remember, these small muscle groups are responsible for stabilizing the torso during most powerlifting movements, especially the squat. Do 10 1-minute "sets" on each side, then switch sides.
Barbell Supine Pull-Up
Lie on a flat bench, hold a light barbell above your head, slightly bend your elbow joints, and lift the barbell toward your head as much as possible Then lower it. Do a complete stretch. Take a deep breath and return the bar to an overhead position.
Waist Parallel Bar Dips and Extensions
Use standard parallel parallel bars, just like standard parallel bar dips and extensionsLower yourself in the same way, but as you rise, turn your body to one side. This rotation puts heavy pressure on the serratus anterior muscle. You can also try doing it the other way around, turning at the waist as you go down and going straight up.
Lie on your back and turn your legs
Lie flat, put your arms by your side, palms down, lift your legs straight up, then keep your feet together, slowly Lower your legs to the left until they touch the floor. Then lift your legs back up and repeat to the other side. Do 3 sets x 15 times on each side. Tomorrow you will feel your waist is much tighter than before.
Incorporate these moves into your chest or abdominal training program, or do a stand-alone serious workout of the serratus anterior. They deserve your attention. It's also a good idea to do some sculpting of the serratus anterior, which will teach you how to control and flex this muscle group. Pay attention to checking your calorie intake and make sure they are clearly visible.