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  1. #1
    Mugan is offline Junior Member
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    Default How do I get a bigger chest and back by increasing the size of my ribcage?

    Greetings...

    New here. Not sure if this is the spot to post this but here goes. I was wondering if there is anyway to increase the size of my Ribcage/box. I've read from many that after puberty it is impossible. I'm now 27, and the dumbbell pullover doesn't seem to be doing the trick. Are there other exercises I can do? The cartilage that connects the front ribs to the sternum and the back ribs to the spine can be stretched, right?

  2. #2
    Opus is offline Junior Member
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    Default

    LOL!!!!! Good one!!!!

  3. #3
    bradleytkay is offline Member
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    Quote Originally Posted by Opus View Post
    LOL!!!!! Good one!!!!
    I'm not sure what you intended to communicate with this post, but it doesn't seem the most kind and proper way to address a first-time poster. On that note, welcome Mugan.

    Granted, the topic of ribcage expansion is a controversial one, with some people swearing that expansion can be obtained, and others arguing equally vehemently that expanding the ribcage is quite impossible. To my knowledge, no one has procured conclusive evidence that drills intended to produce ribcage expansion do indeed produce the desired effect, but perhaps there is someone here who knows a great deal more than me can show me wrong!

    That's the great thing about these forums, after all, namely that there are many knowledgeable people with a lifetime's experience in different backgrounds, strength training being one of just a few. So, although the question might be more commonly asked in bodybuilding circles, you just might get a more helpful, not to mention correct, answer here.

    Sorry, I've just seen a lot of flippant responses to what seem to be sincere questions in the past few days, and they frustrate me. Welcome, once again, Mugan.

  4. #4
    bradleytkay is offline Member
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    Default

    In looking into it, albeit briefly, for myself, I came across this post written by Boris Bachmann, who I believe still posts here. If not, he posts copiously on strength training forums across the web. Here's the link:

    http://squatrx.blogspot.com/2010/07/...-pullover.html

    It would seem that it is commonly accepted that if ribcage expansion is possible, one of the best ways to achieve it is high-rep squats followed by heavy pullovers.

  5. #5
    Seiken is offline Senior Member
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    Paul Kelso first got me interested in it, as back when I was a younger fellow I was small for my size and had what could politely be called a Tweety chest. Kelso had pictures in his old chest expansion series (which I believe were reprinted in his shrug book) of when he was a kid before he started training weights and later as a teen after he had done lots of high-rep squatting and pullovers. The differences are remarkable. There's been nothing scientific done on it to be sure, but I believe high rep squatting and pullovers helped me out considerably in that department.

  6. #6
    taikei is offline Senior Member
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    Breath properly doing military press and pullups(body weight, weighted). Bench, squat whatever you choose.
    Inhale and power breath. Still expands my chest in my early 40s.

    Down side is my aloha shirt is getting tight and elbow hits the rib cage doing golf swing.
    May be not worth it

    Taikei

  7. #7
    adam27roswell is offline Senior Member
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    Welcome Mugan to DD....Here's my two cents...wide grip deadman pull ups (feel the lats expand) and close overhand grip deadman pull ups, elevated push ups (where your whole body is on a elevated platform) so that you can go lower than one normally does (one can feel the chest muscles stretch).

    That's just a thought, I'm sure we've people with much more experience who can guide you through this query of yours.
    CC Update:
    1. Push Ups (step 3 progression)
    2. Pull Ups (Step 2 Beginner)
    3. Bridges (Step 2 Progression)
    4. Squat (Step 2 Progression)
    5. Leg Raise (Step 10 intermediate)
    6. Handstand Push Ups (Step 2 Beginner)

    [B][I]"I Admire you rule the turf today. But you won't be there forever and I'll catch up soon."[/I][/B]

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  8. #8
    Mugan is offline Junior Member
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    Thanks for all the replies. So, from what I'm getting I guess I'm just going to have to find out for myself eh? I also read somewhere in the "Beyond Bodybuilding" manual that it was possible. I didn't think it was since I'm 27 now. Guess we'll see.
    Last edited by Mugan; 08-11-2011 at 05:21 PM.

  9. #9
    Taking Cattle is offline Senior Member
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    I hope this guy's sixth post improves dramatically.

    Search materials by Peary Radar and Stuart McRoberts. They train specifically for it using 20 rep squats followed immediately by pullovers. McRoberts' books go into detail on how to get the stretch from the pull-over, so find the source instead of just listening to a summary here.

  10. #10
    Seiken is offline Senior Member
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    I think reading is a good idea too. The Kelso Shrug Book I mentioned earlier is a fun read in general, has some programs geared towards chest expansion of that nature, and also costs about half as much as the other books you'd be looking at.

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