A significant proportion of novice bodybuilders are dismissive of the serratus muscles during training, which is a strong misconception. It is practically impossible to pump jagged muscles in the process of general muscle pumping, since this is a very laborious process. For their pumping, a special set of exercises is required. Even professional athletes need several seasons to give the serratus muscles the necessary relief and volume. The development of these muscles is very important for a bodybuilder for a number of reasons: – serratus muscles are an indicator that the athlete has achieved real mastery in detailed training; – these muscles help to separate the pectoral muscles from the latissimus dorsi and oblique muscles of the abdomen; Well-developed serratus muscles give your body great symmetry and athleticism. Some people are a little more fortunate, they have excellent potentials for developing serratus muscles by nature. However, not everyone has this natural gift and many athletes require a conscious effort to develop serratus muscles. I propose to familiarize yourself with a set of exercises, which describes in detail how to pump up the serratus anterior muscle. Well-developed serratus muscles allow you to demonstrate many different poses much more effectively, especially options where the hands are behind the head look. Instructions: how to pump up the anterior serratus muscle. 1. The first exercise is performed on the horizontal bar. Hanging, raise the left leg diagonally to the body, while the left knee must reach the right chest. After that, it is necessary to freeze for a couple of seconds, and then lower the leg to its original position, until it is completely straightened. We do the same with the right leg. We repeat this exercise five or six times. Note: If possible, complicate the exercise by trying to reach the knee of the opposite shoulder. 2. The next exercise is similar to the first one, we also reach the knee to the opposite chest. It differs from the previous one only in that it is performed on a sports bench, in a prone position. Note: With each approach, it is necessary to change the angle of the bench. 3. The third exercise explains how to pump up the serratus muscles with a barbell. To do this, put the bar on the shoulders, behind the head. And we begin to move with the whole body, ensuring that the ends of the bar draw imaginary correct eights in the air. In the course of execution, we change the directions of the eights, that is, four eights clockwise, and four eights in the opposite direction. Note: In this exercise, the weight of the bar should be optimal. If you decide to increase the load, ask a partner to help you put the barbell on your shoulders and insure you at the end of the exercise. You should pay attention to the fact that all small muscle groups designed for long-term loads (serratus muscles also apply to them) do not like a small number of approaches and maximum weight. The best option would be to draw up a separate program for yourself, providing for 30-50 repetitions of this exercise during the approach. You should not be embarrassed by low weight, it is in these exercises, no matter how when quantity is appropriate, and not “quality”. Which will serve as the main factor for pumping these muscles. Serratus abs should not be pumped more than twice a month. Serratus exercises must be performed in the final part of the training and before the planned day of rest from training. These conditions should not be neglected, since these muscles are prone to injury, which will prevent you from working with maximum weight when pumping other muscle groups.