Want to push more weight, do more push-ups, improve shoulder mobility, and turn off your shirt to see super heroes? You may want to focus on doing more serratus forward exercises.
Serratus may not be able to gain the love of big muscles like peck, glut, and abs riding on social media (no one is going to post about one maximum on a slide on Serratus wall). However, this serrated muscle on the sides and behind the rib cage is an important player every time you push, push or punch.
This is an introduction to how the anterior muscles of Ceratus work, and some important moves to develop a great group for this stealth.
Anterior anatomy and function of serratus
There are a few behind the scenes players who don’t get the recognition they deserve. In your upper body, that’s the forward sawtooth.
Many of the serratus are hidden under the shoulder blades, Latisimus Doshi (back muscles on the sides of the torso), and chest (Chest muscles). The only visible serratus muscles are two or three finger-shaped horizontal bumps on the sides of the rib, a few inches below the armpit.
serratus before insertion
If you can see your latitude, pectoral muscles, and under the shoulder blades (scapula), you will see that there are actually eight (sometimes nine) of those fingers with serrations, each derived from a different rib.
Like a giant thoracic bandage, these parallel strips of sinnew each envelop the back of the rib bone, sliding under the latitude and under the scapula, inserting it at the medial boundary (intermediate edge) of the scapula.
When you lean, especially when you expand your shoulder blades to a latitudinal spread, the serratus visibly pop out.
Anterior action of serratus
The structure of this muscle can be complicated, but the task is simple. Slide the shoulder blade forward (protrusion) and rotate it upward (flexion).
If they don’t sound like an important feature, move your arms. You will see that almost every movement of the arm requires moving the shoulder blades. When you reach out, you’ll be lifted up. Your serratus is crucial to achieving both.
Physiotherapists sometimes refer to Seratus as “boxer muscles” or “big swing” muscles, but now most punches are 6-8 inches shorter without sliding forward the shoulder blades.
9 of the best serratus preterminal movement
Good news: There is no need to do forward training to increase its strength and definition. That’s Synergist – Helper Mask – With many of the classic movements you may have already made for your chest, deltoids, back, and core, as shown below.
Would you like to highlight the anterior activation of serratus in these movements? Whenever possible, focus on the full range of scapula that moves the scapula forward, backward, upward and downward.
1. push ups
Additional muscles worked: Chest, triceps
- Assume that the planks are in a high position: the hands and balls on the floor, stay straight from the head to the heels. Your hands should be slightly wider than your shoulders.
- Maintain a strict posture and slowly lower your chest to the floor.
- Reverse the movement and return it to the starting position.
Is it too tough? Move with your hands raised on a box or bench.
2. Serratus push-ups
Additional muscles worked: Shoulders, chest
- Assume that the planks are in a high position: the hands and balls on the floor, stay straight from the head to the heels. Your hands should be slightly wider than your shoulders.
- Keep your arms straight, keep your body stiff, and pull (pull back) your shoulder blades as slowly as possible.
- Pause, push back to the starting position, long-term (spread) your shoulder blades and turn your upper back as far as possible towards the ceiling.
- Pause and return to the starting position.
3. Suprapin chest press
Additional muscles worked: Chest, triceps
- Lie down on the bench and hold the dumbbells firmly with both hands, arm length above the shoulders, with palms facing forward.
- Stretch the dumbbells completely and fully stretch the chest muscles until the inside plate of the dumbbell is close or almost touching the chest.
- Pause, return to the starting position, push the dumbbell as high as possible, and lift the scapula off the bench.
- Lower it and repeat.
Do you have dumbbells? Use the barbell to perform the same movement.
4. Standing Ceratus Press
Additional muscles worked: Shoulders, chest
- Attach two exercise bands with handles to the shoulder-height squat rack.
- Remove from the rack, grab the handle and extend your arms parallel to the floor.
- Move forward to create tension in the band.
- Assume a semi-sudden position ahead of one foot for stability.
- Stand upright, stabilize your whole body, push your arms as far as possible, round the upper back. This is your starting position.
- Keep your arms straight, stay upright, and pull your shoulder blades as slowly as possible.
- Slowly return to the starting position. It’s one person in charge.
5. Pullover
Additional muscles worked: Rats, triceps, posterior delt
- Lie on a bench holding two lightweight to medium dumbbells, holding tight arm lengths above your chest.
- Keep your arms straight and push the dumbbells towards each other to hold them there throughout the journey (this works best with hexagonal dumbbells).
- Plant your feet on the floor, bend your elbows slightly, and slowly lower the dumbbells towards the floor above your head until you feel a deep stretch into your latte and ribcage.
- Pause for a while, slowly reverse the movement and return to the starting position.
6. AB Rollout
Additional muscles worked: Core, triceps
- Choose the ball: If you are learning to move larger (up to 33 inches in diameter), then practice smaller (18 inches in diameter).
- Kneel behind the ball, fold it over your hips, place your forearm on top of the ball, and palms down.
- Tighten the abdomen, push the pelvis in, and maintain its position during exercise. If you feel the arch of your waist, stop the set.
- Tilt your weight onto the ball, slowly stretch your arms out in front of you, rolling the ball as far forward as possible, maintaining the same position at your hips.
- Pause for 2-3 seconds in a fully expanded position.
- Reverse the movement and slowly return to the starting position.
7. Serratus Wall Slide
Additional muscles worked: shoulder
- Stand against the wall.
- Place your forearms perpendicular to the wall, shoulders aligned, facing your palm.
- Tilt your weight against the wall, spread your shoulder blades, and round your back. This is your starting position.
- Maintain the same round back position and slide your forearms as up and down as possible along the wall.
8. Crawl crawl
https://www.youtube.com/watch?v=dm6qycmel4k
Additional muscles worked: Core, chest, triceps
- Reach out directly below your shoulders to reach on fours, spread your fingers wide, and your knees bend 90 degrees below your hips.
- Push your toes in and lift your knees a little off the floor. This is your starting position.
- Leave your back flat and wrapped in the core, then use the “cross crawl” pattern to advance, simultaneously moving your opposite hand and feet (left and right foot, right and left foot).
- For the specified number of steps, you continue to move forward in unison with your opposite hand and feet, reverse your movement and come back.
9. Standing rotating punch
https://www.youtube.com/watch?v=zilsnfvycsa
Additional muscles worked: Core, shoulder
- With your feet slightly wider than your shoulders, hold the light dumbbells at chest and shoulder height, facing your palms.
- Rotate the torso 90 degrees to the left, then use your right hand to punch straight out from your shoulder, turning it into your right foot, and rotating your fist until your palm is facing downwards.
- Smoothly return to the starting position, move to the other side, rotate it with your left foot, and punch it to the right with your left hand.
- The alternative side is smooth.
Benefits of forward movement of serratus
They appear most visible on your ribs, but the anterior serratus muscles are essential for shoulder health. Enhancement of them can be useful for many scapula fascia tasks.
1. Improved shoulder mobility
If the serratus is not functioning as needed, the shoulder blades do not easily slip the back, limiting the range of movement, and possibly causing pain. Powerful Ceratus helps increase range of motion due to its downstream advantages of rotator cuff function.
2. Improve upper body performance
Almost every arm movement involves the shoulder blades, and almost every scapula movement involves the forward serration. The press, punch and pitch all benefit from strong serratus in the front.
3. Muscle balance
Over time, repeated overhead movements can cause imbalances in Seratus and Trapezius, the kite-shaped muscles connecting the neck, back and shoulders. Exercises targeting serratus can help you restore the order.
4. Few wings on the shoulder blades
A weak anterior ceratus can also lead to protrusions of the scapula bone or protrusions of the scapula wings or scapula wings. Enhanced serratus helps to align the scapula.
