The serratus anterior (aka the Big Swing Muscle or Boxer's Muscle) is a large fan-shaped muscle that is located on each of your sides right on top of your ribs. The muscle wraps around the outside of your rib cage and attaches to the sides of your shoulder blades. The serratus anterior (SA) is a fan-shaped muscle that originates on the superolateral surfaces of the first to eighth or ninth ribs at the lateral wall of the thorax and inserts along the superior angle, medial border, and inferior angle of the scapula. Its main part lies deep under the scapula and the pectoral muscles. [1]
5 Serratus Anterior Exercises for Strong & Healthy Shoulders
1. Serratus anterior exercises can help improve overhead mobility. Reaching above your head is necessary for a variety of athletic movements as well as daily movements. Serratus anterior activation improves protraction and flexion of the shoulder muscles for improved scapular stabilization and thoracic spine mobility. 2. The serratus anterior muscle is located on the lateral aspect of the chest and underneath the trapezius muscle. It originates from the first to ninth ribs and inserts onto the medial border of the scapula (shoulder blade). [1] [2] Serratus anterior is critical in stabilizing the scapula and facilitating upward rotation during arm elevation. A plethora of different serratus anterior exercises will be demonstrated throughout this article to help improve your shoulder health! Wall Slide. The first exercise recommended for targeting the serratus anterior muscles is the Wall Slide. This simple exercise can be done by standing with your back against a wall; arms extended to the side. From there, slowly slide your arms up and down the wall, feeling the muscles in your shoulders, chest, and ribs working as you do so.
The Most Neglected Muscle During Exercise The Serratus Anterior Bar Method
Serratus Anterior Exercise #3:Scap Pushups. I'm sure you've trained pushups before and this is similar, except we're focusing on pure scapular movement without movement at the glenohumeral joint or elbow. The Scap Pushup is a simple dynamic exercise to activate the serratus anterior. 4 Point Scapular Pushup. The serratus anterior plays a crucial role in the shoulder's health and durability. Because it helps control movement of the shoulder blade, and even anchors the scapula to the rib cage, it's vital for performing any kind of press, push, throwing action, or upper-body martial arts strike. The serratus anterior muscle originates at the 1st to 8/9th rib and inserts at the anterior surface of the medial border of the scapula (extending from the superior to inferior angles). The muscle is further divided into three parts: Superior part: 1st to 2nd rib → superior angle of the scapula The serratus anterior muscles are often overlooked during a workout. In fact, they might just be one of the most forgotten muscles, especially compared to favorites-to-work like the biceps and.
Serratus Anterior Exercise YouTube
Scapular push-up. Foam roller wall slides. Dumbbell pullovers. Dumbbell uppercuts. Ab rollouts. Single-arm landmine press. Stability ball stir the pots. Stability ball body saws. Broadly speaking, including exercises that specifically target your serratus anterior will help scapular function. In diesem Video erfährst du wie du den M. serratus anterior - auf Deutsch auch Sägezahnmuskel genannt - effektiv trainieren kannst.Die Funktion des M. serrat.
The serratus anterior is a multi-segmented muscle that originates at the upper eight or nine ribs, and runs all the way to the medial side of the scapula. First, it plays a role in protracting the shoulder blades (moving them away from each other). It is also responsible for stabilizing and holding the shoulder blades against the rib cage. Heute gibt es von uns 3 Übungen für Serratus anterior, den vorderen Sägezahnmuskel. Diese Routine ist besonders wertvoll für Diejenigen von Euch, die in ihrer Movementpraxis fortgeschritten.
Serratus anterior trainieren Top Workout für Sägezahnmuskel
The serratus anterior upwardly rotates the shoulder blade and protracts the shoulder blade (move it away from the midline of the body). Also, the serratus anterior assists in keeping the shoulder blade close to your rib cage and prevents it from winging out to the side. 1 If this muscle becomes weak or fatigued, it can lead to unwanted movement within the shoulder joint (excessive humeral. Weak Serratus Anterior Muscles Can Lead To Various Dysfunctions. Multiple papers (here, here) have shown is that when this muscle becomes weakened or fails to properly activate, it can lead to unwanted movement within the shoulder joint and the shoulder blades.And this then creates various dysfunctions, such as: A forward rounded posture (Read my previous article: How To Fix Rounded Shoulder.
