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Do boxing punches with the dumbbells tightly in your grasp. This can be done many ways and is also referred to as pullovers. 7) Serratus Cable Crunch. Pectoralis Major, Serratus Anterior, Trapezius: required: Workout Partner: optional: Seat, Exercise Ball: fitness level: Normal: exercise type: Strength: exercise benefits and how to do Shoulder Press With Partner. For muscle hypertrophy, try 3 sets of 6 to 12 reps per exercise. If you like to work with free weights, perform an incline shoulder raise with a barbell or dumbbells by lying on an incline bench with your arms extended toward the ceiling and then raising your shoulders to push the weight straight up. Serratus Anterior Workout 1. Last but not least, the serratus anterior helps you hold good posture! To optimize your Serratus anterior training, you should be training your Serratus anterior 2 or more times throughout the week. When your body fat is low enough, they’ll look like fingers pointing from your ribs to your six-pack. But until you sustain an injury to it, the serratus anterior muscles usually sit … The serratus muscle spans over the top of your eight or nine upper ribs. In dumbbell punches exercise, a static exertion is placed on the serratus anterior muscle in order to maintain control of the dumbbell, which helps to strengthen serratus anterior. Add a variety of exercises to your repertoire and then perform two or three during each serratus anterior workout. Both of these parts originate at the upper eighth or ninth ribs, and they insert at the medial border of the scapula, or shoulder blade. As this is a smaller, more subtle muscle, don't be surprised if you fatigue around your … This is your secret weapon — maybe the best weighted exercise for the serratus. Serratus Anterior Exercises. Now in order to then properly implement these serratus anterior strengthening exercises into your routine, here’s what I’d recommend. Warmup. It's difficult to include a muscle group such as the serratus anterior in your workout if you don't even know it exists. Guidelines will differ when compared to larger muscle groups. By practicing them regularly, one can get rid of any rib and shoulder problems easily. Serratus Anterior Workout 1. Do this workout at one to three times each week. Overhead full arm flexion. By practicing exercises for them, one can improve this function and make the body more convenient for movements. The serratus anterior muscle may be the sexiest muscle on the male physique. During serratus anterior workout, your serratus anterior will experience static exertion by controlling the dumbbell. Serratus Anterior muscle specific workout plan by Rod Ferris B.A. You can lie on the floor or stand against the wall. Did you know your shoulder connects to your core? You engage this area as supporting muscles when you are working your back or your chest. Hold dumbbells and bend your knees slightly so you are in a quarter squat position. MomFit Workout; Free Resources Menu Toggle.