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  1. #1
    Registered User charisteleios's Avatar
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    Question What exercises work the rib cage muscles the best???

    Hey guys, I've heard that overhead press/military press works the rib cage muscles a bit but thats it. What is the best exercise for developing them???
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    Expert W8isGR8's Avatar
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    Originally Posted by charisteleios
    Hey guys, I've heard that overhead press/military press works the rib cage muscles a bit but thats it. What is the best exercise for developing them???
    Are you talking about the serratus?
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    Originally Posted by charisteleios
    Hey guys, I've heard that overhead press/military press works the rib cage muscles a bit but thats it. What is the best exercise for developing them???
    Pullovers
    Time To Re-Schedule
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    Originally Posted by charisteleios
    Hey guys, I've heard that overhead press/military press works the rib cage muscles a bit but thats it. What is the best exercise for developing them???
    Pullovers
    Stiff arm pulldowns
    Side bends
    Lat shrugs with elbows in
    Lat shrugs on dip stand with elbows in front of you
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    Registered User AnaerobicAndrew's Avatar
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    Serratus anterior and pec minor development will give the impression of a larger rib cage. Pullovers are the best for this IMO.
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    Technically, DB presses on a high incline would work best, @80 degrees. That allows the scapula to protract as well as rotate outwards, both of which are functions of the serratus.

    Edit: Also, the serratus are involved with elevation of the shoulderblades as well.
    Last edited by W8isGR8; 03-31-2006 at 11:29 AM.
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    Moderator Dominik's Avatar
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    Thumbs up

    Originally Posted by W8isGR8
    Technically, DB presses on a high incline would work best, @80 degrees. That allows the scapula to protract as well as rotate outwards, both of which are functions of the serratus.

    Edit: Also, the serratus are involved with elevation of the shoulderblades as well.
    Just to expand on that in case a few can't visualize it, the lockout motion with scapular protraction (abduction) is what targets the serratus, like this. You could use dumbbells, cables, or a shoulder press machine to achieve the same thing.

    So if you're locking out your overhead presses and then "pushing" the shoulders up as far as possible (as if you're trying to reach something higher like touching a ceiling), you'll be targeting it.
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  8. #8
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    Originally Posted by _Dominik_
    Just to expand on that in case a few can't visualize it, the lockout motion with scapular protraction (abduction) is what targets the serratus, like this. You could use dumbbells, cables, or a shoulder press machine to achieve the same thing.

    So if you're locking out your overhead presses and then "pushing" the shoulders up as far as possible (as if you're trying to reach something higher like touching a ceiling), you'll be targeting it.
    Bingo, very nice.
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