Start with the rope behind your head and then pull your torso down so your forehead moves towards the floor. Choueiri studied exercise science and nutritional science at Rutgers University. Keep your arms mostly straight. Dumbbell Exercises for the Serratus Anterior. Bring the dumbbells downward to the start by bending your elbows. What Exercise Works the Upper Chest and Neck? It begins with you facing a wall, standing arm distance away and your palms on the wall at shoulder height. Lift the barbell in another smooth arc so it is once again above your face. The serratus anterior is a muscle attached to the ribs. Many people tend to neglect the serratus anterior during their workouts. Bend your knees so your feet are flat on top of the floor while extending your arms so they are vertical above the chest. 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. Apply tension to your hanging device to return your body back to the starting position perpendicular to the ground. Server responsed at: 11/29/2020 7:21 a.m. All texts are contributed by our excellent writers. The serratus anterior is a muscle attached to the ribs. This is one of the serratus anterior exercises that can be done with a barbell or dumbbells as a way to work your serratus anterior, triceps brachii, anterior deltoids and pectoralis major. Among the pieces of training equipment you can use to provide the resistance for the muscle are dumbbells. Bring the dumbbells slightly upwards by abducting your scapula. There are many versions of this on our list of serratus anterior exercises. Position the dumbbells over your chest with your arms extended. Lean forward so your torso goes towards the wall but do not bend the arms. This one provides the most serratus anterior exercises benefits that can change your bodybuilding to a drastic extent. Take both handles of your rope extension and get into a kneeling position. The other version is the floor press. Return your torso to your starting position. Abduct the right side of your scapula to move the right dumbbell upwards a bit. Please Log In or add your name and email to post the comment. ... One of these pushing and pulling muscles is the serratus anterior, which is a broad muscle that covers the sides of the upper ribcage. Bend your elbows, slowly lowering your body before returning to your starting position. It comprises two parts: superior digitations and inferior digitations. The following video can help show you how to do a dumbbell punch: Medicine ball power drops work your shoulder, abdomen, chest and arm muscles in addition to the serratus anterior muscles and you need a training partner. Richard Choueiri is a fitness and nutrition expert and the author of "The Human Statue Workout." Begin by holding a dumbbell in each hand and lay your back on the incline bench. These allow you to perform several effective exercises for the serratus anterior. You should notice the shoulder blades getting closer to your spine as you stretch the serratus and flex your rhomboids. Even if you only gain a few millimeters, you should keep practicing. The seated dumbbell shoulder press mainly works the anterior and medial deltoids, with secondary involvement from the triceps and the serratus anterior. When performing the shoulder raise exercises for the serratus anterior, you should use lighter weights and ensure that proper form is being used to minimize the involvement of other muscles. The incline dumbbell shoulder raise primarily works the serratus anterior. Ask your partner to stand on the exercise bench, holding the medicine ball. Hold dumbbells and bend your knees slightly so you are in a quarter squat position. Put your palms on top of the floor with straight arms so they are by your hips. Start to move your legs side to side upwards slowly in a controlled manner. Begin a day with a simile and end it with another—— happy and healthy for the whole life! Begin by sitting on the floor with your legs crossed and feet on the ground. Move them up to one side, bring them to the center, and then move them up to the other side. The serratus anterior is a muscle attached to the ribs. You will have less resistance when using higher platforms. This movement is a variation of the previous exercise that allows you to focus on one side at a time. Do boxing punches with the dumbbells tightly in your grasp. Lower your barbell so it goes behind your head traveling in a smooth arc. Strengthening Exercises for Shoulder Joint Abductors, Privacy Notice/Your California Privacy Rights. Begin by holding a pull-up bar in an overhand grip, hanging from it. One version of the exercise is wall press. Pull down slightly so the tension of the line becomes firm. 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