There are many training methods for how a person can train the serratus anterior muscle. However, some people don’t know how to train the serratus anterior muscle. They can mainly use the incline dumbbell bench press, drop push-ups, alternating floor bench press, and push-up rotation. a training method. So, what are the ways to train the serratus anterior muscle for women? Let’s take a look next.
Incline dumbbell bench press
1. Sit on an incline bench, hold a dumbbell in each hand, place it on your thighs, palms facing each other.
2. Then, use your thighs to lift the dumbbells, one at a time, and place them in front of your chest, with your palms facing forward and shoulder width apart. At the same time, lie back on the backrest, lift your chest and draw in your abdomen. This is the starting position of the movement.
3. Then use your chest strength to push up the dumbbell, and exhale at the same time. Remember to maintain control of the dumbbell throughout the process, and keep your chest and abdomen high.
4. Straighten your arms naturally, pause for a moment when you reach the top, and then begin to descend slowly, inhaling as you descend. Ideally, the descent should take twice as long as the lift.
5. The above is a complete action, repeat the action to the recommended number of times.
6. After completing the exercise, return the dumbbells to your legs and then to the floor. Here's how to safely position your dumbbells.
Drop push-ups
1. Place two small boxes or other table-shaped objects with a distance of 0.6 to 0.9 meters between them.
2. Place yourself between these two points of support in a push-up position with your hands on the box.
3. Use good posture to push the box and use the rebound force to move your hands to the ground. When landing, use the cushioning force of your arms to neutralize the impact of landing.
Alternate floor bench press
1. Lie on the floor, holding a kettlebell in each hand on either side of your shoulders.
2. Hold the kettlebell firmly, palms forward.
3. Extend your arms and lift the kettlebell above your chest. Then lower the kettlebell on one side next to your chest, remembering to adjust the direction of your wrist so that you can grip the handle of the kettlebell.
4. Lift the kettlebell again.
5. Repeat the above action with the other hand, so that both hands alternately press.
Push-ups and twists
1. Lie face down on the floor, keep your body straight, tighten your abdomen, and place your toes on the ground. Support your body with your arms straight and your hands shoulder-width apart. This is the starting position of the movement.
2. Keep your body straight and do a push-up.
3. After standing up, rotate the body to one side, and at the same time raise the arm on that side to point at the ceiling, and support the ground with the other hand. Be careful to keep your body straight during this process.
4. Pause at the top for a moment, then return to the starting position, repeat the above actions on the other side, and alternate the actions on both sides to the recommended number of times.
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