6 Muscles You Can't Ignore
These six muscles may never earn top billing, but they may rejuvenate your workouts and ignite new growth.
By Ted Spiker, Men’s Health
Where would we be without our supporting cast? Peyton Manning wouldn’t have time to throw, captains would be swabbing their own decks, and the Dunder Mifflin paper company’s brainstorming meetings wouldn’t be considered entertainment. Success typically depends on behind-the-scenes help, and your body is no different. While your abs and biceps receive all the glory, here’s a secret: It’s the little-known muscles that make the big ones stand out. The problem is, working the muscles you can’t see—like the ones deep inside your core, hips, and shoulders—can be a difficult process. But target those areas, and your whole body benefits. Not only will you look better, but you’ll also have more strength and suffer fewer injuries.
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Know it: This muscle, located on the side of your chest along your ribs, attaches to and allows you to rotate your shoulder blade (a.k.a. scapula). It plays a vital role when you raise your shoulder to flex your arm and move it away from your body; that’s why it’s prominent in boxers but not your average guy. The reason? Blame the bench press. Because of the support provided by the bench, the serratus anterior doesn’t receive much direct challenge during this popular exercise, says Mike Robertson, C.S.C.S., a strength coach in Indianapolis.
Test it: Do a pushup without wearing a shirt and have someone look at your back during the move. If you have a winged scapula, your shoulder blade will stick out; this means your serratus is weak, says Robertson. A strong one suctions your scapula in during the movement, eliminating the winged look.
Improve it: Standard pushups strengthen the muscle, but doing pushup variations is the quickest way to correct a weakness, says Robertson. Use a power rack to perform incline pushups on a barbell. Start with your body at the lowest incline that doesn’t allow your shoulders to wing—which means placing the bar relatively high. Perform 3 sets of 8 to 12 repetitions. As you become stronger and learn to control your scapular motion, work your way down the rack until you’re doing regular pushups with perfect body alignment.
Know it: This muscle near your gluteal (butt) region helps with thigh rotation and tends to suffer from overuse. Why? Because weak hamstrings and glutes force the piriformis to take on some of the work those big muscles should be doing, says Keith Scott, C.S.C.S., a strength coach based in New Jersey. This creates back and hip pain, and weaker lower-body performance.
Test it: Sit on a chair and cross one leg over the other, with the crossing ankle of one leg resting on the bent knee of the other. If you can’t get your top leg parallel to the ground, your piriformis is probably tight.
Improve it: Increase your mobility with windshield wipers, says Robertson: Lie on your back with your knees bent and your feet placed wider than shoulder-width apart on the ground. Press your knees together, and then return to the starting position. Do 2 sets of 10 to 15 repetitions. Now add some soft-tissue work: Sit on a foam roller with your weight shifted to your right butt, and place your right ankle on your left knee. Roll your right glutes from top to bottom, working any painful.