Serratus Anterior Training (🥊Boxer's Muscle)

🎯 The serratus anterior is a muscle located on the surface of your first 8 ribs, at the side of the chest. When you upwardly rotate and protract the scapula, the serratus stabilizes your shoulder. It's also often called the boxer's muscle since boxers heavily use the serratus during punching movements.
To stimulate the serratus, incorporate horizontal and vertical push exercises in which the scapula moves freely [1]. So for instance, with push-ups, avoid having a stiff form with minimal scapular movement. But let your scapula move freely throughout the repetitions.
A full range of motion shoulder press will target the serratus as well. Avoid squeezing the shoulder blades together while pressing. Instead, allow the shoulder blades to rotate upward freely and press the weight all the way up.
📚 Scientific Reference:
1. Decker, M. J., Hintermeister, R. A., Faber, K. J., & Hawkins, R. J. (1999). Serratus anterior muscle activity during selected rehabilitation exercises. The American journal of sports medicine, 27(6), 784-791.

[@WarTitan888]

Basically, the range of motion is king.

[@gethnoble4316]

Very useful, thanks!😊

[@iWannaBurnFat]

My pleasure!

[@123-xe4zrndkdkdkf]

naah not for really for boxing...you will destroy your shoulders very quickly when you listen to a gym dummy as a fighter. strenghten sour shoulder rotators and back shoulder parts because your front area will be alreadyfcked enough...shoulder press while boxing the other days??this dude is dumb as he looks

[@Vexarax]

Thank you :)

[@iWannaBurnFat]

My pleasure!

[@YJ-7]

If I just do those push ups will I be able to get them to grow well as I use smith machine for shoulder press so the serratus muscles aren’t needed for stability. (I injured my shoulder and smith machine causes less pain)

[@spidext]

so if i do boxing, would it stimulate the muscle?

[@redwarriorXYTYoutube]

yes with punching motions

[@siva8490]

First 9 ribs

[@satchellin8099]

If I feel this pain then I can do excercise or take rest

[@leninedu340]

Rest

[@fhgbfpapillon769]

💟

[@codmania6129]

Saying do overhead for serratus is weird considering some people have a messed up shoulder when it comes to pressing due to weak serratus+rotator cuff to begin with. There are better excersises for serratus.

[@beburs]

Overhead pressing will help the shoulders heal from injuries and will train more range of motion and mobility.

[@ceyyro1844]

will it help with winged scapula?

[@iWannaBurnFat]

Yes, strengthening the serratus anterior generally does!

[@Egomode9000]

Pike push-up

[@King-ju7ti]

song?