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How to Get a Bigger Serratus Anterior

How to Get a Bigger Serratus Anterior


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The serratus anterior, also called the serratus magnus, is a muscle group made up of two parts: upper digitations and lower digitations. Both parts of the muscle group attach to the rib cage. You can see the serratus anterior under the outer sides of the pectoralis major of the chest. The serratus anterior has several functions, two of which are scapular abduction, a movement in which you bring your scapula forward, and scapular upward rotation. By consistently doing these movements using added resistance, you will stimulate the serratus anterior to grow. Do two exercises for each serratus anterior workout, with each exercise to include three sets of 12 repetitions -- use a heavy enough weight that will allow no more than that number of reps. Do your serratus anterior workout after your chest or shoulder training session.

Incline Barbell Shoulder Raise

Step 1

Grasp the barbell using an overhand grip slightly wider than the width of your shoulders.

Step 2

Lie on the incline bench, and place your feet on the ground with your knees bent.

Step 3

Position the barbell over your upper chest with your elbows extended. Keep them extended throughout the range of motion.

Step 4

Bring your scapula forward to move the barbell upward.

Step 5

Bring your scapula backward to move the barbell down to the starting position.

Incline Dumbbell Shoulder Raise

Step 1

Hold a dumbbell in each hand with an overhand grip.

Step 2

Lie on your back on the incline bench with your knees bent and feet on the ground.

Step 3

Keep the dumbbells apart and position them in line with your shoulders. Keep your elbows extended during the movement.

Step 4

Bring the dumbbells upward by moving your scapula forward.

Step 5

Bring the dumbbells downward to the starting point by moving your scapula backward.

Tip

  • To better feel the serratus anterior working and to develop a better mind-muscle connection with the muscle group, do a few sets of higher repetitions, in the 25 to 30 rep range, during initial workouts.



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