Training your boxer’s muscle is a crucial part of strengthening and defining your chest. Whether you are a training fanatic or designing your first training plan, the exercises below will help you meet your fitness goals.
scapula push-up
To perform a scapula push-up, start by getting into a high plank position. Your hands should be directly under your shoulders and your body should form a straight line from your head to your heels. This is your starting position.
Next, keep your arms straight and allow your shoulder blades to come together, as if you're trying to hold a pencil between them. This is the "down" phase of the exercise.
Then, push your shoulder blades apart, raising your torso as high as you can. This is the "up" phase of the exercise.
Ensure that your core remains engaged and your body stays in a straight line throughout the movement. Your arms should remain straight, and the movement should come from your shoulder blades, not your elbows.
Repeat this movement for your desired number of repetitions. Remember to breathe in as you lower your body, and breathe out as you push your body up.
This exercise primarily targets the serratus anterior, also known as the boxer's muscle, which is located on the side of your chest, under the pec major. It's a great exercise for improving shoulder stability and can help to prevent shoulder injuries.
Remember, this is a bodyweight exercise, so no equipment is necessary. However, you can increase the difficulty of the exercise by performing it on an unstable surface, such as a Bosu ball or a stability ball.
incline scapula push up
To perform the incline scapula push up, start by finding an elevated surface such as a bench, step, or even a wall. The higher the surface, the easier the exercise will be.
Stand facing the elevated surface. Place your hands on the surface slightly wider than shoulder-width apart. Step back until your body is at a slight angle, keeping your feet hip-width apart. This is your starting position.
Engage your core and keep your body straight from head to heels. Lower your body towards the surface by bending your elbows. As you do this, allow your shoulder blades to come together.
Push your body away from the surface, extending your arms fully and spreading your shoulder blades apart. This completes one rep.
Remember to keep your body straight throughout the exercise and avoid sagging your hips. Also, ensure your neck is in a neutral position by keeping your gaze down towards the surface.
Perform 3 sets of 10-15 reps, or as many as you can manage with good form. This exercise targets the serratus anterior, also known as the boxer's muscle, which is crucial for shoulder health and stability.
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