How to train a person’s serratus anterior muscle. This is a question that many people want to know. Of course, how to train the serratus anterior muscle is also very easy. There are many ways to exercise the serratus anterior muscle, and of course they also have good training effects. So, what is the best way to train the serratus anterior? Let’s find out together!
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Method 1
The serratus anterior is the main scapula extension muscle and plays the role of stabilizing the lower angle and inner edge of the scapula. It is the same as the push-up position, but the difference is that the arms are supported on the ground and then the scapulae are extended and retracted.
Method 2
This action training is the ability of the serratus anterior to rotate the scapula upward. Scapular upward rotation occurs in all overhead movements, such as shoulder presses and pull-ups. Up, clean and jerk and more!
Method 3
1. Lie flat on the bench with your upper back, feet firmly on the floor, hold a dumbbell with both hands directly above your chest, with your palms against the end gravity On the inside of the plate, the thumb and index finger form a diamond shape around the bar;
2. Lower the dumbbell backwards until the dumbbell is level with the bench, take a deep breath and stretch the chest;
3. While exhaling, lift the dumbbell up until it is perpendicular to the horizontal plane. The dumbbells move along a ninety-degree arc so that when the dumbbells are lowered, the chest can be fully stretched. It is not advisable to use too heavy dumbbells during training. Training with too heavy dumbbells can easily cause shoulder joint injuries. In addition to using dumbbells for training, you can also use barbells, which change to barbell lifts.