In the exercise methods, the exercise parts of each method are different. For example, some methods exercise the chest, and some methods exercise the back. There are many ways for a person to exercise the serratus anterior and intercostal muscles. I believe someone still knows how to exercise the serratus anterior and intercostal muscles. So, how to exercise the serratus anterior and intercostal muscles the fastest? Let’s find out together below.

How to exercise the serratus anterior

1. Single-arm dumbbell side raise

Hold a dumbbell in one hand, tilt your upper body to the side not holding the dumbbell, and then push the dumbbell straight up. Keep the weight on the serratus area before resuming contraction of the serratus for the press. Make sure to contract the serratus anterior while lifting vertically. This will unknowingly make the serratus anterior muscles bigger while training the shoulder muscles.

2. Single-arm rope pull-down

Facing the pulley instrument adjusted to the highest gear, hold the handle with one hand, keep the arm straight, pull the handle directly down to the waist, and try your best to squeeze and contract the serratus anterior muscle at the end of the movement. You can place the fingers of your other hand on the serratus anterior muscle being exercised to feel and ensure maximum contraction of the serratus anterior muscle.

3. Rotating leg raise

This action can be done while hanging from a horizontal bar or on any leg-raising machine. The main difference is that the body is tilted to one side, the legs are bent, and the legs are raised to one side until they form a cross with the body, emphasizing the practice of the transverse rectus abdominal muscles and the serratus anterior muscles. Then repeat the exercise on the other side.

4. Supine dumbbell pull

Lie on a flat bench, hold a light barbell above your head, bend your elbows slightly, and lower the barbell behind your head as much as possible. Do a complete stretch. Take a deep breath and return the bar to an overhead position.

If you want to improve your upper body strength, add some serratus anterior exercises to your daily training.

How to exercise intercostal muscles

1. Russia’s turn

Mainly exercises the transversus abdominis, intercostal muscles, and oblique muscles. Sit in a sitting position, cross your hands, lift your knees, lift your feet off the ground, turn in the air, touch your left elbow to your right knee, and your right elbow to your left knee. Do it to failure. Pay attention to keeping your feet off the ground during the process.

2. Side lying butt lift

Phase mainly exercises the oblique abdominal muscles and intercostal muscles. Lie on your right side, rest your right elbow on the ground, place your left hand on your waist, put your torso and legs on the same plane, superimpose your left leg on your right leg, raise your hips, keep your body straight, and then slowly lower it down. Do this ten times on one side, and then switch to the other side. side.

3. Cross-IRON CROSSES

Mainly exercises abdominal muscles and intercostal muscles. Lie on your back, open your hands, palms down, straighten your legs toward the sky, at 90 degrees to your body, lift your head slightly from the ground, then put your legs to the right side of the ground, forming an L shape with your body, but before your legs touch the ground, lift them Lift up, return to starting position, and then do the same to the other side. If you find it too difficult, you can bend your knees to complete the same movement.

4. Supine Curved Arm Pull-Up

Mainly exercises the pectoralis major and intercostal muscles. Lie on your back on a flat bench with your upper back and shoulders, so that the back of your head is exposed from the end of the bench, your feet are flat on the ground, relax your waist and sink your hips, raise your chest and draw in your abdomen to keep your body stable. Hold the dumbbell and slowly lower it to the top of your head. Gradually bend your elbows. When your upper arm is close to the ground, you should feel that your pectoralis major and latissimus dorsi are fully stretched. Hold the dumbbell back with the contraction force of your pectoralis major, so that your pectoralis major muscle is at its peak contraction. .

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