The desire to get symmetrical and ripped physique keeps pushing you to exercise more, work harder, and do better each time you step into the gym. Who wouldn’t like to look like The Rock with ripped muscles and great attitude? While training to achieve this goal, we usually focus on certain muscles while others are unfairly neglected. However, to get a truly symmetrical physique and get the maximum from your workouts, it is time to pay more attention to these ignored muscles. To help you out, this article will feature five muscles we rarely train, but we should.
- Serratus Anterior
The serratus anterior is a muscle that originates on the top surface of the eight or nine upper ribs. It is responsible for assisting the scapula in rotating and stabilizing it against the rib cage. In order to make this muscle truly visible, you have to be shredded or ripped. Of course, it’s not just about working out regularly; you also have to do exercises that activate serratus anterior. If you already have low body fat percentage, you can use pullovers and pulldowns to stretch this muscle. Keep in mind that stretching and growing serratus anterior are not the same things.
In order to truly make serratus anterior visible to contribute to your overall physique, you should do resistance or strength exercises. Besides helping you grow this muscle, these exercises can boost testosterone levels at the same time, evidence shows. Basically, they can function as top rated testosterone boosters. Perform exercises such as push-ups, rode pulls with a high pulley and other maneuvers of this type twice a week.
- Erector spinae
Your erector spinae is a large muscle originating near the sacrum and extending vertically up the length of your back. The muscle works to straighten back and provides side-to-side rotation. When this muscle isn’t exercised properly, it can cause back pain. Along with poor athletic performance, back pain affects your sex life as well. Exercise helps us avoid injuries, improves both athletic and sexual performance, and poses as an effective erectile dysfunction treatment. While most of us work upper back and traps, we fail to activate the muscle that keeps us upright.
So, how to activate erector spinae? You have several options including deadlift and stretching exercises such as Superman. Also, you can lie face down over back extension machine or fitness ball and place hands behind your head with elbows out to sides. Start raising torso slowly until your body forms a straight line and return to the starting position. Do three sets of 10-12 reps.
The brachialis is a muscle located in the upper arm and lies underneath your biceps. Why target this muscle when working out? The answer is easy, the more active and bigger, the more this muscle pushes triceps and biceps further away. That way, it makes your arms look bigger, which is what you want to achieve anyway. Regular exercises for biceps can help you activate brachialis, but to get truly visible results you should do a few reps of overhand or neutral grip.
Bear in mind that brachialis is a stubborn muscle and it will be trickier to make it visible, but with regular exercise, you can make it. Some bodybuilders and fitness enthusiasts use male enhancement products like PrimalX to speed up these results and make the stubborn muscles noticeable faster than ever.
- Tibialis anterior
The tibialis anterior is a long, narrow muscle located in the anterior compartment of the lower leg. It functions as a dorsiflexor of the foot by pulling the top (dorsum) of the foot toward the shin. Failing to activate and strengthen this muscle can increase your risk of injury and pain due to the fact that this muscle plays a crucial role in walking, running, and sprinting.
The best way to activate tibialis anterior is to do stretching exercises that target this muscle. For example, you can sit on a chair with feet flat on the ground and raise your toes (without lifting heels off the floor) for about 8-10 times. Do this exercise 2-3 times a week. You can also do a kneeling TA stretch: kneel on your knees with legs several inches apart. Flex your knees and lean backward moving your butt toward calves until you feel a stretch through the front of lower legs and thighs. Stay in that position for 10-30 seconds and release.
- Forearm extensors
Basically, this is a group of muscles that are responsible for gripping heavy things. Weak forearm extensors decrease your ability to train larger muscles and it has a negative impact on your athletic performance. Yes, dietary supplements like Elevate IGF can help you get stronger and more resilient muscles, but you also have to exercise and make some effort too. Besides grip strength, targeting forearm extensors helps you improve the appearance of your arms and work perfectly with bigger biceps too.
You can strengthen your forearms with stretching exercises as well as more demanding maneuvers including barbell wrist curls, cable reverse curls, dumbbell hammer curls, and others. Also, try squeezing and releasing tennis ball while watching TV.
In order to achieve a certain body goal, we target and activate certain muscles only, while others are neglected. Unfortunately, failing to activate those muscles affects your athletic performance and even your sex life, in the case of pain and injury. This article presented five muscles that we usually ignore and useful ways to activate them. Feel free to consult a fitness trainer who will give you more useful tips and tricks to target these muscles without risking an injury.