The ribs have small muscles between them called the interior and exterior intercostals. Every time you breathe in and out, your rib cage expands and contracts, causing these muscles to activate. When it comes to specific rib exercises, set your sights on the muscles that cover them up. These include the upper rectus abdominis, lower pectorals, obliques and serratus anterior. The obliques sit on the sides of the stomach and the serratus anterior is at the top of the rib cage on the side of the body.
Decline Bench Press
The pectoralis major is a large fan-shaped muscle that sits in the front of the chest. The decline bench press targets the lower portion, which sits across the ribs. You need a decline bench to perform this exercise. Lie face-up with your feet hooked under the padded supports and grasp the bar with your hands in a wide grip. Steadily push the bar off the supports and hold it directly above your body. Slowly lower it down by bending your elbows and let it lightly touch your lower chest. Push the bar up until your arms are fully extended and repeat.
Pullover
A dumbbell pullover works the chest, upper latissimus dorsi and serratus muscles all at the same time. Start in a face-up position on a flat bench while holding the weight above your chest on one weighted end. Your hands should overlap and elbows slightly bent at this point. Slowly lower the dumbbell back behind your head in an arcing motion until you feel a good stretch on the sides of your ribs. Steadily lift the weight back over your head and repeat.
Barbell Rollouts
Barbell rollouts work the obliques, serratus anterior and upper abs all at the same time. Before you begin, secure one weight plate on each side of a barbell and place it on the floor. Kneel on the floor and place your hands on the bar in a wider than shoulder-width grip. Keeping your arms and back straight, roll the bar forward as you lower your torso down. Once your body is about parallel to the floor, rise back up and repeat. For a variation, use an ab wheel. This tool has handles on the sides of a bar that runs through the center of a durable wheel.
Side Bend
The side bend targets the obliques from a standing position. Space your feet about shoulder-width apart and hold a dumbbell in your right hand with your arm resting at your side. After placing your left hand on your hip, slowly bend laterally to your right side and let the weight move toward the floor. Steadily rise back up, repeat for a set of reps and switch sides. You also have the option of doing this exercise from a seated position on a workout bench.
Cable Crunches
Cable crunches work the upper abs and obliques with the aid of a cable machine. Before you start, fasten a rope attachment to a high setting on one side of the machine and kneel on the floor facing the weight stack. Grasp the ends of the rope, holed them by your ears and move your torso downward in a curling motion. Once your elbows are close to your knees, squeeze your abs forcefully. Slowly rise back up and repeat. To place more emphasis on your serratus anterior, back up slightly, fully extend your arms in front of your body, and then move your torso downward.
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