Jagged muscles, leaving the latissimus dorsi , are parallel to the ribs. They connect the intercostal muscles with the pectoral ones and stretch down to the oblique muscles of the abdomen . If these muscles are developed correctly, they look like fingers - each bundle is separated from the others and at the same time clearly stands out. A distinctive feature of these muscles is that their level of development cannot be measured; the main measure is visual assessment.
A significant part of novice bodybuilders neglect dentate muscles during training, which is a strong misconception. It is practically impossible to pump over the dentate muscles during the process of general muscle pumping, as this is a very laborious process. For their pumping requires a special set of exercises. Even professional athletes need several seasons to give dentate muscles the necessary relief and volume.
The development of these muscles is very important for a bodybuilder for a number of reasons:
- dentate 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 dentate muscles give your body greater symmetry and athleticism.
Some people were a little luckier, they naturally have excellent potentials for the development of dentate muscles. However, not everyone has this natural talent and many athletes are required to make conscious efforts in order to develop dentate muscles. I suggest that you familiarize yourself with the set of exercises, in which it is described in detail how to pump up the front dentate muscle. Well-developed dentate muscles allow you to demonstrate many different poses much more effectively, especially where the arms are located behind the head.
Instructions: how to pump up the front dentate muscle.
1. The first exercise is performed on the horizontal bar. After hanging, we raise the left leg diagonally of the body, while the left knee needs to reach the right chest. Then it is necessary to freeze for a couple of seconds, and then lower the leg to its original position, until it is fully straightened. We do the same with the right foot. Repeat this exercise five, six times.
Note: If possible, complicate the exercise, trying to reach the knee of the opposite shoulder.
2. The next exercise is similar to the first, we also reach with the knee to the opposite chest. It differs from the previous one only in that it is performed on a sports bench, in the supine position.
Note: With each approach, it is necessary to change the angle of the bench.
3. The third exercise explains how to pump jagged muscles using a barbell. To do this, put the barbell on your shoulders, behind your head. And we begin to move the whole body, ensuring that the ends of the bar are drawn in the air by imaginary correct eights. In the course of execution, we change the direction of the eights, that is, four eights clockwise, and four eights in the opposite direction.
Note: In this exercise, the weight of the bar must be optimal. If you decide to increase the load, ask your 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 (dentate muscles also relate to them) do not like a small number of approaches and maximum weight. The best option would be to compose a separate program for yourself, which involves 30-50 repetitions of this exercise during the approach. You should not be embarrassed by the low weight, it is in these exercises, no matter how when the quantity is appropriate, and not the "quality". Which will serve as the main factor for pumping these muscles.
Serrated muscles of the press should not be pumped more than twice a month. Toothed muscle exercises must be performed in the final part of classes and before the planned day of rest from training. These conditions should not be neglected, since these muscles are prone to injuries that will interfere with working with maximum weight when pumping other muscle groups.