Many novice bodybuilders are greatly mistaken when they dismiss the serrated muscles of the press during training. While the general muscle groups are being pumped, the serrated muscles almost do not participate in this process. In order to build these muscles, you need to perform a special set of exercises. It's hard to swing the serrated muscles. Even professionals sometimes take several seasons to give them the necessary relief and volume.
Instructions
Step 1
The first exercise for the development of the serrated muscles is performed on a horizontal bar. Hanging on it, slowly raise your leg so that your left knee touches your right chest. Freeze for 3 seconds, then slowly lower your leg to its original position (until it is fully extended). Do this exercise with the other leg in the same way. Thus, repeat the exercise 5-6 times. If you can, then try to reach with your knee not to the chest, but to the opposite shoulder.
Step 2
The second exercise for the development of the dentate muscles is performed in a prone position, on a sports bench. Similar to the first exercise, try to reach the opposite chest (shoulder) leg with your knee. Note. Follow each approach by changing the angle of the bench.
Step 3
The third exercise for the development of the serrated muscles is performed with a barbell. Place the barbell on your shoulders behind your head. Begin to move the body, trying to make the ends of the bar describe the correct eights in the air. Perform first four "eights" clockwise, then four "eights" counterclockwise. Choose the best bar weight for yourself. If the bar is very heavy, ask your partner to move it and back you up at the end of the exercise.
