What are some exercises for the serratus anterior muscle?

Muscles are important tissues in the human body and the basis for the human body to exert various powers. The stronger the muscles, the greater the human strength. Muscles are distributed throughout the body, and the muscles in each part have different functions. For example, the serratus anterior is a very important muscle tissue. It is located near the ribs on both sides of the chest cavity and is very important for supporting the chest cavity. Let's take a look at some of the serratus anterior muscle exercises.

Serratus anterior muscle As the name suggests: the word "serratus" describes the saw-shaped shape of this muscle, like a saw. The serratus anterior muscle is located subcutaneously on the outside of the thorax, and the upper part is covered by the pectoralis major and pectoralis minor muscles. Each group of two serratus anterior muscles starts from the ribs in the front of the chest and extends around the side of the body to the shoulder blade.

Serratus anterior muscle training method action 1: prone support scapula extension

The serratus anterior is the major scapula protractor and serves to stabilize the inferior angle and medial border of the scapula. The posture is the same as that of a push-up, but the difference is that the arms are supported on the ground without moving, and then the shoulder blades are extended and retracted.

Serratus anterior muscle training method action 2: Y-type lift

This movement trains the serratus anterior muscle's ability to rotate the scapula upward. Scapular upward rotation occurs in all overhead movements, such as: shoulder press, pull-ups, clean and jerk, etc.!

Serratus anterior muscle training method action three:

1. Lie flat on the bench with your upper back, feet firmly on the floor, hold a dumbbell in both hands just above your chest, with your palms against the inside of the end weight plate, and your thumbs and index fingers forming a diamond shape around the bar;

2. Lower the dumbbells backward until they are level with the bench, take a deep breath, and stretch your chest;

3. While exhaling, raise the dumbbells until they are perpendicular to the horizontal plane. The dumbbells move in a 90-degree arc so that as they are lowered, they fully stretch the chest. It is not advisable to use too heavy dumbbells during training, as training with too heavy dumbbells can easily cause shoulder joint injuries. In addition to using dumbbells for training, you can also use a barbell, which will change it into a barbell raise.