Need training advice....

[Pumpitdude]

Well I really need to get my ribcage area strengthened, to protect them from injury. I am aware that this is almost impossible since you can't work out bone and cartilage, so my best option is strengthening all the muscles that cover and run through the area. The usual abuse they go thru is taking on kicks, knees, punches, heavy twisting under load either standing or on the ground and getting slammed. I have mats, and kettle bells available to me, the rest needs to be body weight exercises.
Help a grappler out

 

[liftsiron]

I would think a lot of ab work.

 

[HOTROCKS]

Lying Shoulder Dumbbell Pullovers
Hanging Leg Raise
Swiss Ball Alternating Crunch With Knee Pinch
I've also heard the hanging setup help that area, but I can't do them.
You have to build the area muscles around the rib cage.
I would suggest go to a boxing site and look around there.

 

[Pumpitdude]

Yes that is good advice tnx

 

[Dawgpound_Hank]

The small muscles around the ribcage is the serratus and intercostals bro. Some good exercises to target that area are pullovers done cross-bench with a dumbell, utilizing very deep breathing...inhale as deep as possible as you let the dumbell drop down, then exhale as you bring it back up. Many types of upper-ab exercises done to the side should also help, ie, side crunches, hanging leg raises to the side, etc. On any of these, you really need to FOCUS to help feel it in the area your targeting, and try to find the subtle "niche" when you do them to feel it in your rib area opposed to your obliques.

Another is a form of a side-crunch done on the hyperextension apparatus. Instead of doing hyperextensions conventionally - like you do for your lumbar - you turn your entire body to the side. These typcially target the obliques, however if you adjust the brace up higher than normal, you will feel it hitting above the obliques, actually burning in your rib area (serratus & intercostals). Do 2 or 3 sets on each side, for as many reps as you can do until you have to stop from the burn. Trust me, if you haven't done these before, you WILL be feeling some rib-area muscles sore the next day that you didn't know you had before.

Hope that helps.

 

[Pumpitdude]

On any of these, you really need to FOCUS to help feel it in the area your targeting, and try to find the subtle "niche" when you do them to feel it in your rib area opposed to your obliques.

Yeah I was wondering about that, I do feel most of these exercises on my obliques than rib cage area. I guess i need to focus my attention to my ribcage more.

Also I have been developing cramping on the right side of my rib cage, my potassium intake is good and I don't get cramps anywhere else, I wonder if it is a sign of muscle weakness in that area...

 

[Cassenger]

I am a beginner in bodybuilding, i need a advise in exercise.
what kind of step is required for my strength.

 

[Worming]

Hello dear. I want to make my body a normal body not too much .I have recently joined a gym but i don't know what kind of exercises are useful for me . So please tell me about exercises that i should be use.