The neglected important muscle 'serratus anterior' 5 actions to chisel out the bullet muscle

Ever heard of serratus anterior? You should have heard of "bullet muscle, shark muscle"! In fact, they refer to the same muscle group, which can make the upper body muscle lines have no dead ends and can also help other training be more effective. Professional instructors teach 6 movements to build sexy and important muscles!

Many people think that training the serratus anterior is just to "dazzle the muscles", NO! NO! NO! Don't think that it is not useful. This muscle is not only for you to show off, but more importantly, it has the function of protecting the body. Before practicing the movement, let's get to know the small muscles that are hidden in this position!

The connection point of the serratus anterior is located on the outer surface of the 1st to 9th ribs and the inner edge of the scapula, and part of it reaches the lower angle of the scapula, that is, the range extends from the chest to the scapula. Because the shape is serrated, it is called "" Serratus".

We can subdivide the serratus anterior into three groups: upper, middle, and lower, with different functions. For example, the upper and middle parts can help pull the scapula forward, and can get better assistance when doing bench presses and push-ups; The lower part allows the lower corner of the scapula to rotate outwards, which is helpful for movements such as shoulder pushes. It can be said that the "push" action of the upper body requires the help of the serratus anterior muscle.

Because of the position, it is easy to ignore without special exercise, and it is not easy for ordinary people to see it. However, for example, boxers, in order to make their mid- and close-range punches more explosive, they will train on the serratus anterior, so there is " Boxer's muscles."

The serratus anterior is known as the most attractive muscle in men. It not only has the advantage of dazzling muscles, but also has 5 major functions.

1. Stabilize the scapula

Abduction or extension of the scapula can help stabilize the scapula through the serratus anterior muscle. In addition, whether it is the chest or back, scapula stabilization is an important factor when training the upper body. If the serratus anterior muscle is too weak, it will directly affect fitness.

2. Improve the angle of the thoracic spine

When the serratus anterior on one side contracts, the thoracic spine will move to the opposite side. For example, if the serratus anterior on the right contracts, the thoracic spine will move to the left. Therefore, practicing the serratus anterior can prevent the thoracic spine from being skewed.

3. Increase the explosive power of punching

I just mentioned that the serratus anterior is also called the boxer's muscle, because the mobility and stability of the scapula are very important when punching. Practicing the serratus anterior is equivalent to improving explosive power.

4. Make your chest muscles firmer

The pectoralis muscle is composed of the outer pectoralis major and the deep pectoralis minor and serratus anterior. If the inner bullet muscle is well trained, it will naturally make the pectoral muscles look taller and straighter. In addition, girls should not be afraid of chest training, because around the chest With more fat and less muscle, practicing the deep serratus anterior can make the chest look fuller and firmer.

5. Improve rounded shoulders

A strong serratus anterior can keep the scapula in a normal state. If the function of the serratus anterior is atrophied and the shoulder strength is not enough, it will increase the possibility of rounded shoulders.

Whether you're a boxer or not, having a serratus anterior can help you move your upper body more smoothly and powerfully. Let's see how to "build" it!

1. Dumbbell left and right punches

step:

(1) Feet about shoulder-width apart, hold dumbbells with both hands, and raise them to the chest position.

(2) The sole of the right foot is used as the axis to drive the upper body to twist to the left, take advantage of the trend to send the right fist forward with the shoulder, keep the position of the left hand in front of the chest, and repeat the action by changing hands.

2. Elastic band chest press

step:

(1) The elastic band is fixed, take lunges, lift the elastic band to the chest, hold both hands and push forward, be careful not to lock the elbows, pause for a while, then play back slowly, and repeat the action.

3. Pulley machine punches

step:

(1) The left foot is in front and the right foot is behind, the knee is slightly bent, the position of the pulley is moved to the chest, the left hand is naturally bent, and the right palm is down to hold the handle.

(2) The right foot is the axis to drive the upper body to twist, and the right hand punches forward. After a short pause, return to the starting position, and then switch sides.

4. Bear crawling

step:

(1) Put your hands on the ground and your toes on the ground. Be careful not to kneel on your knees and keep your head and back straight.

(2) When the right hand moves forward, keep up with the left foot at the same time, then switch the left hand and the right foot forward, and repeat the action.

5. Incline push-ups

step:

(1) Take a push-up position, with your hands on a higher plane, and the opening is slightly wider than your shoulders.

(2) Keep the body line straight and the core stable, bring the chest down and close, pause for 1 or 2 seconds, and then return to the starting position.

Not only does the serratus anterior play a great role in training, but it also needs its help in various movements in daily life, such as: picking up high objects, stretching, etc., to make the movements smoother and arm movements not stuck Card, start exercising your bullet muscles now!

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