How to train the serratus anterior, how to exercise the serratus anterior, ask for a great god

1. Barbell bench press: lie flat, press the barbell up with your hands, the back is in a reverse arch state, the shoulders sink down, and then lower the barbell to let the barbell bar close to the chest, and then push it up and repeat.

2. Push-ups: Push up with both hands on the ground, slightly wider than the shoulders, and keep the body in a straight line. Bend your elbows and move your body up and down, concentrating your strength on your chest.

Practice Movement 1: One-Arm Dumbbell Side Lift:

With the dumbbell in one hand, tilt your upper body towards the side that is not holding the dumbbell, and lift the dumbbell directly upwards. Before restarting the serratus anterior press again, place the load on the serratus anterior area. Make sure to contract the serratus anterior muscle while lifting vertically.

This will work on the shoulder muscles and unconsciously make the serratus anterior muscles bigger.

Practice Movement 2: Pull down with a single arm rope:

Facing the pulley instrument adjusted to the highest gear, hold the handle with one hand, keep the arm straight, pull the handle down directly to the waist side, and squeeze and contract the serratus anterior muscle as much as possible at the end of the movement. You can place the fingers of your other hand on the serratus anterior muscle to feel and make sure the serratus anterior muscle is contracted to the maximum.

Exercise 3: Rotate the leg lift;

This movement can be done draped over a horizontal bar or on any of the instruments used to practice leg lifts. 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 are crossed with the body, emphasizing the exercise of the rectus abdominis and serratus anterior. Then repeat the exercise on the other side.

Serratus anterior muscles are powerful muscles that rotate the scapula and push the scapula forward, and when contracted strongly, the space between the scapula spinal border and the spinous process line almost doubles.

In synergy with the rhomboidoid and trapezius muscles, the shoulder blades can be pushed forward to keep them close to the chest wall. The superior serratus anterior fibers work synergistically with the levator scapulae and upper trapezius muscles to lift the scapula.

When the upper and middle fibers of the serratus anterior muscle are contracted, the scapula) RPJ bone can be moved forward, and when the lower fibers are contracted, the lower angle of the scapula is moved outward and inferiorly, and the range of movement is rotated around the axis of the acromioclavicular joint.

1. Lift dumbbells with one arm.

For dumbbell shoulder press exercises, the serratus anterior muscles play a very important role in the movement of the shoulder joint, and it will be more effective to use the lateral shoulder thrust.

Essentials of the movement: Stand upright, dumbbell in one hand, tilt your upper body to the other side (i.e., the side without dumbbells), look forward, tighten your core, and let the weight be applied to the serratus anterior area, making sure to push the dumbbell to a U-shape while contracting the serratus anterior. Straight up.

This makes the front serration grow larger imperceptibly.

2. Pull down the single-arm rope.

Adjust to the highest level of wheel pairing, holding the handle with one hand and standing three feet away from the instrument.

Keep your arms straight, pull your hands down above your knees, and try to squeeze and contract the serratus anterior at the end of the exercise. The fingers of the other hand can be placed on the serratus anterior muscle, feeling and ensuring maximum contraction of the serratus anterior.

Daily training! Prevent cervical spine problems!