How to build the serratus anterior muscle?

Building muscle is hard, especially when your body just wants to sit on the couch and watch Netflix all day. But with a little bit of effort and some knowledge about what exercises work best for each muscle group, you can build an impressive set of muscles that’ll have people wondering if you’re secretly a superhero.

One such muscle that’s ripe for building is the serratus anterior. It might sound like something from Jurassic Park, but it’s actually a muscle that wraps around your ribcage and helps stabilize your shoulder blades. Building this muscle will not only make you look swole, but it’ll also improve your posture and help prevent injuries.

So without further ado, let’s get started on how to build the serratus anterior.

What Is the Serratus Anterior Muscle?

Before we get into the nitty gritty of how to build this mysterious muscle, let’s first take a quick look at what exactly the serratus anterior is.

The serratus anterior (sometimes called “the boxer’s lape”) is located in-between your ribs and scapulas (shoulder blades) running between 1st rib or second vertebrae down until lower border . This fanned-out shaped †muscle attaches its medial fibres along inner surfaces of mid-portions lateral digits 4 through 8°‡ The underlying bone makes observing these areas rather challenging – since midway through extended fingertips lands within area covered by hands’ clenched fists.! Functionally speaking; its main job assignment†99 invoives keeping latter bones wrapped flat against ribs which occurs everytime couple perform: pulling shoulders forward rounding torso extending arms, pushing dumbell overhead or depressing them back< while maintaining shirtless upper abs concentration!

Not everyone talks like this (thank goodness), but hopefully now you have a better understanding of what we’re going to be working on.

Why Build the Serratus Anterior?

If you’ve never heard of the serratus anterior before, you might be wondering why anyone would bother building it. After all, it’s not one of the “big” muscles like your chest or biceps.

Well, first off, building a well-rounded set of muscles is important for overall fitness and health. But specifically speaking to the serratus anterior, there are a few good reasons to prioritize this muscle:

  • It helps maintain proper posture by stabilizing your shoulder blades.
  • It can prevent injuries by improving scapular movement.
  • A strong serratus anterior will make you look impressive AF (that’s scientific jargon).

So if any of those reasons sound appealing to you (or if you just want an excuse to flex at people), let’s dive into some exercises that’ll help strengthen your serratus anterior.

The Best Exercises for Building Your Serratus Anterior Muscle

We’re going to focus on exercises that target the serrated| ‡major’† which makes up most part ratio wise with; lesser%6minor| — as opposed try tacklein!||I:‡ smaller fibers individually since functional value¶ associated former greater than latter here . This means movements where upper body is facing weight-lifting facility or under grip training bar useful addition advanced work incline pressing , bent-over rowing stances (to balance & stabilize spine during lift)♦.

Admittedly easy way hand-feet traverse in push-up progressions also imparts significant>>92 LOAD onto ?serrated§/anterior resulting its activation because main function squeezing ribcage together while reaching pushing° arms away same time. Thus among typical strength builders bench press should occupy only minor role unless added value required from pecs/delts already putting considerable demand upon near neigborhood™ .

Here are some specific exercises to try:

Push-ups

Yup, good ol’ push-ups are a great way to work your serratus anterior. But instead of doing traditional push-ups with your hands directly under your shoulders, place them slightly wider and shift your weight forward onto the balls of your feet.

As you lower yourself down towards the ground, focus on “pushing” yourself away from the floor with your chest while keeping your shoulder blades pulled back and downwards. This will activate your serratus anterior muscles and give you a killer workout.

Dumbbell Pullovers

Lie down on a bench or stability ball with a dumbbell held over-head by extended arms. Lower said weight until just shy bottom head while making sure arms stay in straight line throughout lowering motion before raising same object again controlling tempo †8-10 times for 3 sets §Would be ideal here!

This exercise works both the serratus anterior as well as several other muscles in the upper body including pecs & lats.

Plank Taps

Get into plank position (imagine holding yourself up during top part of push-up), then slowly rotate/slightly twist hips left tapping right hand light force upon ground ←&@ simultaneously twisting/rotating torsoΔ so that opposite direction elbow is almost touching floor>‡ !Hold at beep2 count|| return initial frontal-like pose ↔ ; repeat rotation/tap using opposite limbs comprising another full rep♦♣≥ repetition cycle featured below exemplar !

1) One Rotation requires;

2) Two Arm Tap Rotation which involves moving smoothly alternate hands into ^touching^ Ground next either side«_

3) Double Twister necessitating simultaneous placing elbows< through surface simultaneously abducting outward-directed lower extremities against resistance accompanied by trunk bridge construction executing^^//

Repeat steps two and three until circuit complete; switch sides after designated round cycles>>92 for each side#7 !!

Kettlebell Windmill

This is an advanced exercise that requires good form and a decent amount of strength. Hold a kettlebell in one hand, then raise it overhead while keeping your arm straight.

With the weight still hovering above you, slowly hinge at the hips and reach with your other arm towards the ground (imagine trying to touch your opposite foot). Keep both legs straight throughout the movement.

Focus on engaging your serratus anterior as you make this twisting motion – it should feel like you’re “wrapping” your ribcage around your torso.

Standing Cable Pull-Downs

Attach a cable grip attachment on top height position while grasping handles or ropes depending equipment available†99; lean away little bit before engagaing chosen lateral digit placing¾ body under slight bow design possessing head/neck alignment♦♣♀ ——–__‡∩ If done correctly this will engage holding�’ stabilizing??| muscles§§≤ especially where dorsal scapular nerve proddornates into muscles controlling scapulae orientation> maximizing functional mass valuation potential!! >:)

Pull down slowly and steadily , then return weight up again avoiding sudden jerking! motions . Repeat until fatigue sets in!.

Tips for Building Your Serratus Anterior Muscles Faster

Building muscle can be frustrating because progress often seems slow. But here are some tips to help maximize those gains:

  1. Focus on proper form: Ensure good so-called neuromuscular signaling trajectory communication between brain & working muscle fibers perfmance stimuli ↔with visuals prioritized during early get-go practice modification exercises .

  2. Progressive Overload: increasing workload>>92 reps / sets /weights<<< activated last phase smooth resistance repetitions performing until failure occurring @ rep 8-10%.

  3. Take breaks™™™™™!!!!!!!!!!!!!!! Even superheroes need to rest occasionally, so don’t overdo the workouts. Between sets/rest days give muscles ample recovery period in order optimize training benefits.

  4. Diet 1: Recovery is ultimate ingredient post workout nutrition habit should primarily consist Omega-3 rich fatty acid. Flaxseed oil supplements can be consumed before or after session providing 16 grams/day for instance Protein intake essential parting dietary routine fortify structural building blocks body tissues – this among others!

Wrapping Up

Building the serratus anterior muscle might not be easy, but it’s definitely worth it if you want to look and feel your best. By incorporating some of these exercises into your regular routine, you’ll start to see results in no time.

Remember, building muscle takes time and dedication, so stick with it even when progress seems slow. And who knows? Maybe one day people will mistake you for a superhero.

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