Weight Training for Specific Muscle Groups

Click on the thumbnail photo to obtain a larger photo for downloading.

The Ribcage

The chest, or thorax consists of the chest muscles (pectorals, described elsewhere), the ribs, the intercostal muscles between each rib, and the diaphragm. The ribcage also protects several key organs such as the heart and lungs, and kidneys. Performing exercises to strengthen the ribcage musculature can help protect the chest as well as expand the chest cavity for greater breathing and symmetry.

[Bent-Arm Dumbbell Pullover] [Straight Arm Dumbbell Pullover]

[Close-Grip Straight Arm Barbell Pullover] [Medium-Grip Straight Arm Dumbbell Pullover]

[Bent-Arm Barbell Pullover] [Bent-Arm Dumbbell Pullover]

[Bent-Arm Pullover and Press]

The Exercises

The Ribcage Bent-Arm Dumbbell Pullover

Lie on bench, head over end, feet flat on floor.
Hold dumbbell in each hand at side of chest in line with nipples.
Keep elbows in at all times.
Lower weights just past ears in a semicircular motion towards floor.
Lower dumbbells to floor or as low as possible without pain.
Pull dumbbells back to sides of chest using same path.
Inhale down, exhale up.
Breathe heavily, keep elbows in, hold chest high.

[Top of Page]

The Ribcage Straight Arm Dumbbell Pullover

Lie across bench, upper back supporting torso.
Have head off bench, hanging down. Keep body and legs nearly straight,drop hips to raise rib cage.
Hold dumbbell, hands flat against
inside plate, at arms' length above chest.
Lower dumbbell in semicircular motion behind
head as far as possible without pain.
Return to starting position, elbows locked. Inhale down, exhale up.
Breathe heavily, keep head down, do not raise hips.

[Top of Page]

The Ribcage Close-Grip Straight Arm Barbell Pullover

Lie across bench, upper back supporting torso.
Have head off bench hanging down.
Keep body and legs nearly straight, drop hips to raise rib cage.
Hold barbell at arms' length, hands 10" apart.
Lower weight in semicircular motion behind head as far as possible without pain.
Return to starting position, keeping elbows locked.
Inhale down, exhale up.
Breathe heavily, keep head down, do not raise hips.

[Top of Page]

The Ribcage Medium-Grip Straight Arm Barbell Pullover

Lie on bench, head at end, feet flat on floor.
Hold barbell above shoulders, hands 24" apart.
Lower bar in semicircular motion, over head as far as possible without pain.
Return bar to starting position, elbows locked.
Inhale down, exhale up.
Breathe heavily, keep head down, chest high, hips on bench.

[Top of Page]

The Ribcage Bent-Arm Barbell Pullover

Lie on bench, head over end, feet flat on floor.
Rest barbell on chest in line with nipples.
Hold bar with hands 14" apart.
Keep elbows in at all times.
Lower bar off bench, keeping it as close to head as possible.
Lower bar to floor or as low as comfortable.
Pull bar back to chest using same path.
Inhale down, exhale up.
Breathe heavily, keep head down, do not raise hips.

[Top of Page]

The Ribcage Bent-Arm Dumbbell Pullover

Lie on bench, head over end, feet flat on floor.
Rest barbell on chest in line with nipples.
Hold bar with hands 14" apart.
Keep elbows in at all times.
Lower bar off bench, keeping it as close to head as possible.
Lower bar to floor or as low as comfortable.
Pull bar back to chest using same path.
Inhale down, exhale up.
Breathe heavily, keep head down, do not raise hips.

[Top of Page]

The Ribcage Bent-Arm Pullover and Press

Lie on bench, head over end, feet flat on floor.
Rest barbell on chest in line with nipples.
Hold bar, hands 14" apart.
Keep elbows in at all times.
Lower bar off bench, keeping it as close to head as possible.
Lower bar to floor or as low as comfortable.
Pull bar back to chest using same path.
Press bar to arms' length above chest.
Lower weight to chest.
Both movements equal one rep.
Breathe heavily, hold rib cage high.