Serratus Anterior: Training the Boxer’s Muscle
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The serratus anterior, often called the “boxer’s muscle”, is a muscle used for punching. This muscle allows for scapular protraction which means the shoulder blade can shift forward on the ribs. This movement is important for punching because it gives you more reach so you can punch from further away. With inadequate scapular motion you lose out on a potential 1-2” of reach.
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How does one train the “boxer’s muscle”?
1️⃣Scapular Controlled Articular Rotations: first someone needs to ability to isolate and move their scapula. With this exercise you take the scapula through its full available motion in all directions.
2️⃣Push up Plus: This is a closed kinetic chain exercise to train against resistance.
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The intention of these exercises is to first make sure you have the muscular control and can move the scapula appropriately. Second you have to have the muscular endurance to repetively activate it over a course of sparring or a fight. .
Make sure to practice punching with full thoracic rotation and fully protracting your shoulder blade after the drill. First you isolate then you combine the movements.
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The only thing cooler than punching someone in the face is punching them when they can’t hit you back.