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Are your punches landing as if you have a vagina? Is your OHP lagging? If so, read on.
The main cause of these problems is a weak serratus anterior. It isn& #39;t called the boxer& #39;s muscle without reason.
Presenting: THE FOUNDATIONAL GUIDE TO A STRONG SERRATUS ANTERIOR
The main cause of these problems is a weak serratus anterior. It isn& #39;t called the boxer& #39;s muscle without reason.
Presenting: THE FOUNDATIONAL GUIDE TO A STRONG SERRATUS ANTERIOR
The serratus anterior is a very aesthetic muscle, it shows up at a low body fat %.
It& #39;s also crucial to punching power & overhead movements and attaches to a lot of muscles on the upper body.
Here& #39;s Manny Pacquiao showing you what the serratus looks like.
It& #39;s also crucial to punching power & overhead movements and attaches to a lot of muscles on the upper body.
Here& #39;s Manny Pacquiao showing you what the serratus looks like.
The exercises that really work the serratus anterior are:
1) One Arm Push Press
Pretty easy to do, just push press a dumbell/kettlebell/resistance band with one arm. Your delts will get bigger from this.
Shoot for low weight, 3 sets of 10 should be good.
1) One Arm Push Press
Pretty easy to do, just push press a dumbell/kettlebell/resistance band with one arm. Your delts will get bigger from this.
Shoot for low weight, 3 sets of 10 should be good.
2) Bear Crawl
Keep your elbows & arms straight for this one, you& #39;ll feel the burn. I certainly did.
You& #39;re also training a fundamental movement pattern and you get to feel like a strong grizzly. If you& #39;re strong do them with a light weighted vest.
Keep your elbows & arms straight for this one, you& #39;ll feel the burn. I certainly did.
You& #39;re also training a fundamental movement pattern and you get to feel like a strong grizzly. If you& #39;re strong do them with a light weighted vest.
3) Here& #39;s my favorite: punching with a band. You can do jabs, uppercuts, hooks.
Remember to reach out forward, imagine your opponent fleeing. Also rotate your body to work the core.
Remember to reach out forward, imagine your opponent fleeing. Also rotate your body to work the core.
4) This exercise is the same as the above, all you& #39;ve to do is the end position of a punch. Isometrics like these work very well.
5) L-sit/dip shrugs. Simply shrug at the top of a dip/an L-sit.
Look at those lower traps & rhomboids! Tfw no muscular back blond gf.
5) L-sit/dip shrugs. Simply shrug at the top of a dip/an L-sit.
Look at those lower traps & rhomboids! Tfw no muscular back blond gf.
6) All of the exercises in this thread will work the serratus anterior, especially overhead rollouts & scap step-ups. A strong serratus anterior & a strong scapula go together. https://twitter.com/SvarnAryavarta/status/1262064982549622785?s=20">https://twitter.com/SvarnArya...
7) The final exercise is recommended by @HyperboreanMan - one arm face pulls. These work the rhomboids, you want them to be strong to avoid imbalances with the serratus anterior.
That& #39;s all guys, train your serratus anterior and keep the spirit of the shredded summer body alive.
Feel free to DM me if you have any questions.
Feel free to DM me if you have any questions.
