Home Fitness 10 Little-known Exercises to Define the Serratus Anterior Muscle

10 Little-known Exercises to Define the Serratus Anterior Muscle

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10 Little-known Exercises to Define the Serratus Anterior Muscle

There are several exercises that may also help to develop and mark the Serratus Anterior muscle. This text explains what they’re.

When talking about physical activity, chances are you’ll not hear the name Serratus Major fairly often. Nevertheless, this muscle is of utmost importance in some sports disciplines where strength movements are performed above the shoulder. In this text, learn more concerning the serratus anterior and the most effective exercises to focus on and strengthen it.

What’s the serratus anterior?

The serratus anterior muscle, also called serratus major or serratus, is a muscle that’s situated within the thoracic cavity between the armpit and the world that makes contact with the arm when closing it.

Its name is on account of its saw-like appearance.

It originates at the sting of the scapula or shoulder blade. It’s made up of 10 muscle bundles: the primary two are ascending, the third to fifth are roughly horizontal and the last ones are descending, being the one ones that may be seen superficially.

When it comes to its function, it helps to repair the scapula, stopping its lower edge from sliding towards the back. Particularly, the upper and lower fibers allow a slight upward rotation.

Thus, it helps within the elevation of the ribs, so it’s complementary to respiratory. Similarly, it participates within the movement of lifting the arm beyond the horizontal line, working along side the trapezius.

Although for many individuals it could be a somewhat forgotten muscle, it’s of utmost importance within the case of:

  • Sports where throwing is involved (similar to the shot put or discus);
  • Situations where there are thrusts (similar to judo);
  • When punches are thrown (like in boxing).

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The right way to tone and define the serratus major muscle with exercises

There are several ways to exercise and develop this muscle. Normally, it’s advisable to perform scapular abduction work, each concentric and eccentric, in an open or closed kinetic chain.

In turn, the design of the routines should include exercises that work the adductor musculature of the scapula and lower trapezius, together with the serratus anterior.

Exercises with weights and machines

First, let’s take a take a look at some routines using dumbbells, discs, weights, and machines to strengthen the serratus major.

1. Pullover with a dumbbell

This exercise is amongst probably the most used exercises to mark this muscle, making them also work the latissimus dorsi. Let’s take a better take a look at the best way to do it.

  1. Lean your back on a bench in order that your body and bench are in a cross shape. Your feet should remain on the ground.
  2. Pick up a dumbbell – the heavier the higher, so long as it’s a weight you may safely handle.
  3. Drop the dumbbell backward while stretching to the utmost, but leaving your elbows barely bent.
  4. Then, bring the load forward, to the middle of your chest.

3-4 sets of 10-12 repetitions.

2. One-arm cable pull-up

This is finished with a pulley or elastic bands.

  1. Position yourself together with your back to the machine, if applicable, and grab the handle.
  2. The exercise consists of stretching the arm and bringing your hand from chest height forward.
  3. Within the case of working with garters, the movement will also be taken a bit of upwards.

3-4 sets of 8 to 12 repetitions.

3. Dumbbell scapula abduction

  1. Start on a mat while lying facing the ceiling.
  2. Use a dumbbell whose weight you may safely handle.
  3. Bring your arm up while lifting the load as high as possible.
  4. Then, change arms.

It’s best to do multiple sets of 15 repetitions – three or 4 must be enough.

4. Dumbbell triceps extension

This exercise may be performed seated or standing.

  1. Take a dumbbell and lift it above your head.
  2. From there, drop it towards the nape of your neck while bending your elbow.
  3. Then,  bring it back to the initial position while trying to completely extend your arm.

Three sets of 15 repetitions for every arm.

It’s essential to maneuver only the forearm and never the humerus. Due to this fact, you may also help yourself through the use of your free hand to forestall the working arm from moving backward.

5. Landmine Press

An extended barbell is utilized in this exercise, but with a single disc. Your free side rests on the ground and the one with the load is the one it is best to give attention to.

  1. First, place yourself in your knees or standing together with your legs a bit of apart.
  2. In case you’re standing, your knees may be barely bent.
  3. The top of the bar where the disc should rest in your hand and this, in turn, on the shoulder.
  4. From there, it is best to push upwards while controlling your weight and maintaining for a couple of moments the utmost extension of the arm.

Although not very fashionable, this exercise also provides many advantages, each for the rectus abdominis, in addition to for the serratus anterior.

Exercises without weights

There are other exercises you could do without weights or using implements similar to elastic bands. Let’s take a take a look at them.

6. Abdominal wheel or roller

An abdominal roller or wheel may be used at home without the necessity for big workout equipment.

  1. Start by kneeling together with your feet aligned together with your hips.
  2. From that position, bring your body forward while using the wheel as an aid.
  3. As you do that, attempt to stretch your arms as much as possible, but without forcing them.
  4. Then, return to the starting position. The movement must be done slowly, each when stretching and when lifting.

Do 15 repetitions of this exericse.

7. Shoulder flexion with a band

Start within the position of an elbow flexion or push-ups – nonetheless, on this case, it is best to place an elastic band in your back at the extent of your shoulder blades.

  1. Take the ends of this band together with your hands in order that it also passes through your arms.
  2. Then, start leaning in your hands and on the guidelines of your toes.
  3. Your hands go in keeping with your shoulders.
  4. As a substitute of doing the push-up by lowering your torso, it is best to attempt to stretch your arms more.
  5. It’s essential to maintain your back well aligned and never to drop your hips.

8. Scapular contraction

This exercise is analogous to the previous one, although a band isn’t crucial to do it.

  1. Place yourself within the position you’ll use to perform push-ups.
  2. As a substitute of dropping, nonetheless, it is best to stay at the best point – that’s, together with your arms stretched out.
  3. Them, we contract your shoulder blades, as in the event you were attempting to make them touch.
  4. This exercise must be done slowly.

There are 4 sets of 15 repetitions.

9. Pull-ups

With regards to toning the serratus anterior, the natural exercise par excellence is the pull-up.

  1. This exercise is performed by grabbing a set horizontal bar while making the hassle to lift your whole body.
  2. The identical may be done with several types of grips – either prone, supine, or neutral.
  3. Also, when reaching the utmost lifting point, the bar may be in front, at the extent of the clavicle or behind your head.

The variety of repetitions is dependent upon the strength to do the pull-ups.

10. Stretches and trunk rotations

Exercises similar to planks and crunches may help to define his area.

  • Planks may be done isometrically, normal, lateral, and even with rotation.
  • Russian twists: along with the serratus, the obliques are worked with this exericse. They may be done with a ball and keeping the feet on the ground or raised.
  • Lateral crunches: these are performed in various positions, together with your feet raised or resting on the ground by bringing your elbow to a high knee position (amongst other varieties).

Like this text? You could also prefer to read: An Easy Guide to Constructing Muscles Like Arnold Schwarzenegger

Why strengthen the serratus anterior muscle?

These serratus anterior exercises may be combined with biceps or general back exercises. Even though it’s not advisable to do them on the identical day because the routines with dumbbells for shoulders or chest since this could cause fatigue.

The whole lot we describe isn’t only done to point out off a toned serratus major. These are also essential exercises within the case of people that practice certain sports disciplines where there are throws, blows, or pushes.

Then again, this muscle is said to the upkeep of an accurate posture. In actual fact, a weakness, deficit, or atrophy of the musculature of this area not only compromises the joint, but could cause what’s often known as a “winged scapula.”

Now, although we must strengthen the serratus major with exercises similar to those just seen, it’s at all times a superb idea to go to a medical checkup before taking over any latest routine. Also, it’s highly advisable to work under the supervision of an expert trainer.

It’d interest you…

All cited sources were thoroughly reviewed by our team to make sure their quality, reliability, currency, and validity. The bibliography of this text was considered reliable and of educational or scientific accuracy.


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