The muscles of the rib cage They consist of the inferior pectorals, oblique serratus anterior and superior. The well-defined muscles of the serratus anterior resemble fingers distributed on the sides of the upper thoracic cage. The goal of an exercise session is to target these muscles and give your ribcage a higher tone and defined appearance. This is also beneficial for protection in contact sports such as mixed martial arts, soccer and ice hockey.
During a thoracic box workout, you perform multiple movements, especially with the arms. If you enter this exercise with cold muscles, you run the risk of pulling a muscle or suffer some other type of injury to the connective tissue. A deep warm-up consisting of five to 10 minutes of light cardio and dynamic stretching can prevent this from happening. Dynamic stretching to do with constant movements of the body through a range of motion. Lean forward, rotate the torso, cross the arms and give circles with the arms are dynamic stretches, for example.
Types of exercises
Working the lower pectorals gives the upper thoracic cage a wider aspect. The same happens with the obliquus serratus anterior and superior. The best way to work the lower pectorals is with decreasing presses. Being that your body is at an angle, the weight of attention goes to the lower chest. You have the option to use dumbbells or a bar for this exercise. Both types of resistance cause the stabilizing muscles to work, which will increase your progress. Pullovers, weighted lateral curves, bar throws and straight arm pushdowns all work the ribs area as well and make good additions to an exercise session.
Using the proper form is the key with chest box training. Even if you lift a heavy weight, it will jeopardize your course, if your form is neglected. Take dumbbell pullovers for example. Start by lying on your back on a weight bench and keep the dumbbell above your chest in an upright position with your hands superimposed on the inside of a weighted end. Your arms should extend completely at this point. Slowly lower the weight down behind the head and towards the floor slowly in a bow movement. Once the weight is below the height of the bench, move it upwards in a constant and repeated movement. You will feel the emphasis on the rib cage throughout the movement.
Resistance, repetitions and series
Using an adequate amount of resistance is important for making gains with your training.As a general rule, it uses a resistance that can only be raised eight to 12 times with the proper shape, and triggers three to five sets. You may have to resort to the services of a watchman for your range of repetitions with some exercises.
Frequency of workouts
Exercising every day is not the best way to advance a chest training. The muscles need to be overloaded, but they also need time to recover. For best results, at least one free day of rest between training sessions is optimal.