The vision of an athletic, muscular physique does not generally include bony ribs. For many people, this can be a difficult area to gain muscle. The muscle group most associated with your ribs is the serratus anterior, which is often called the "boxer's muscle" because of its important role in pushing and punching movements. Several exercises combined with an adequate diet can help you build this area and gain muscle around your ribs.
Pullovers
Pullovers can be performed with a dumbbell or a barbell and help develop the bulk of your pectoralis major, latissimus dorsi and serratus anterior -- all of which cover your ribs. This exercise is also great for developing flexibility and expansion in your rib cage. Position yourself perpendicular to an exercise bench so that only your shoulder blades are resting on the bench. Bend your knees, plant your feet firmly on the floor and lift your hips so that your body forms a straight line from your shoulders to your knees. Hold a dumbbell in the palms of both hands with your thumbs surrounding the handle. Begin with your arms extended above your chest. Slowly lower the dumbbell behind your head, bending your elbows slightly. Contract your chest muscles and return to the start position.
Incline Bench Press
Incline bench presses will intensely work the muscles around your ribs. Heavy weights can be used for this exercise, which will further facilitate muscle growth. Sit on an incline bench angled at 45 to 60 degrees with your knees bent and feet flat on the floor. Grasp a barbell with an overhand grip or hold a dumbbell in each hand. Bend your elbows and slowly lower the weight to your chest. Immediately push the weight back to the start position by extending your arms. Squeeze your chest muscles at the top of the movement.
Straight Arm Push-Downs
This exercise isolates your serratus anterior muscles. Begin with lighter weights until you master the movement. Stand facing a high-pulley machine. Attach a straight bar to the end of the cable and grasp it with an overhand grip. Begin with the cable in the high position and your arms extended upward. Keeping your arms straight, slowly push the bar down until it reaches your thighs. Squeeze your muscles then carefully return to the start position.
Diet
The amount of food you eat is just as important for gaining muscle as how often you workout. If you don't consume enough calories your body will not have the energy reserves it needs to build muscle. The American College of Sports Medicine recommends that those desiring weight gain should aim for an additional 400 to 500 calories per day above the current intake. Snacks can be added to your daily food intake or you can add an additional meal. Because protein is vital to muscle growth, consume one serving of lean protein with every meal and snack throughout your day.
References
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- "ACSM's Resource Manual For Guidelines For Exercise Testing And Prescription", Fifth Edition; Leonard A. Kaminsky, Phd, FACSM, et al.; 2006
- ExRx.net: Dumbbell Pullover
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