Build the perfect sawtooth muscle - the most beautiful muscle in the human body!

The serratus anterior, or anterior sawtooth muscle, begins at the first eight ribs and attaches to the scapula. It is responsible for moving the scapulae around the rib cage (protraction) and plays a large role in stabilizing the shoulder during overhead presses.

So this muscle group needs to be developed not only for aesthetics, but also for compression exercises!

The best way to work this muscle is to keep the elbow extended while simultaneously protracting the scapula horizontally and vertically. Below are a few exercises with self weight and varying levels of difficulty. These will improve your sawtooth muscle, plus give you mobile and healthy shoulders.

Plus, all of our recommended exercises can be practiced at home until the gyms open up again!

Paddle crank

• Begin in a position with the middle of the body contracted and elbows extended.
• Perform a shoulder blade extension by pushing off the floor so that your upper back is rounded. You should feel a stretch in your upper back and a contraction in your mid-body and pilus muscles.
• Hold the top position for a few seconds and draw your abdomen in, creating what is known as a hollow position.
• Keep the elbows extended, the middle of the body contracted and the shoulder blades pressed together.
• Repeat in 5-10 controlled repetitions.

Single-handed paddle crank

• Same position as the regular scapular push-up, just straddle your legs a little more for balance.
• Place your free hand to the side so you're not leaning on it.
• Repeat in 3-5 controlled reps with each hand.
• Another benefit of this exercise is that it improves mid-body resistance to rotation.

Blade crank in the rack

• Begin in a handstand with a wall support, center of body tucked in and elbows extended.
• Keep your elbows extended and push yourself off the floor so that you are lifted a little in the squat rack.
• Stay in the top position for a few seconds, keeping your chest down and drawing your abs in.
• With your elbows bent and center of your body clenched, press your shoulder blades together to lower yourself a little in the squat.
• Repeat in 5-10 controlled repetitions.

Shoulder blade push-up in one-hand stand

• Begin in a handstand with a wall support, center of body contracted and elbows extended.
• Extend your legs and hinge your hips so that they are over the hand you are going to exercise.
• With the hand you're balancing on, plant your hand firmly on the floor and rest the other hand on your fingers only.
• One at a time, lift your fingers until you are standing on one hand. It feels like your free hand is peeling off the floor like a husk.

• Once you are on one hand, push off the floor so that you rise up a little in a handstand. Stay in the top position for a few seconds and squeeze the middle of your body tightly.
• With your elbows extended and your mid-body clenched, squeeze your shoulder blade to lower yourself a little in the squat.
• Repeat in 3-5 controlled repetitions with each arm.

Now you know how to achieve the perfect front sawtooth muscle. As an added bonus, if you have an excellent front sawtooth muscle, you'll look like a superhero from a comic book!

Source: www.t-nation.com - Tip: The Coolest Looking Muscle & How to Build It
Author: TJ Kuster
Translated by: Jaromir Uhlir