Hey guys I've been going to the gym almost every day for the past 6 months, starting to see results. The only problem is that it looks like i have a fat gut because my abs developped faster than my chest. Its not fat, i really have none on me, and you can still see the six pack outline while its out. Ive heard about the stomach vacuum that supposedly helps, and Ive also heard pullovers help by increasing the size of your ribcage(this has been debated, but ive heard that it works for people udner 20, which i am). I was just wondering if any of you had any other ways to get my chest bigger, other than working it alot, which im already doing, or making my abs more defined and smaller
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Abs bigger than chest
- Thread starter samdubbs
- Start date
I've never heard of pullovers making the ribcage bigger, however I have heard of them being used to stretch out and momentarily expand the ribcage.
Stomach vaccuums, as you mentioned, are one thing you can do about your abs, but mostly you just need to fix up your posture. Literally walking into a Pilates class, completing the first minute of it, and walking back out again, will most likely solve your problem. To save you that 1 minute, here's what you need to do, whether sitting or standing: lift your chest; shrug your shoulders up, backwards, and down, and set them in the position they end up in; lightly draw your lower stomach inwards. Done and dusted.
For your chest, I don't know what you're currently doing, so it's hard to give quality recommendations, but I've found that DBBP is much better for building pecs than BBBP (I do powerlifting BBBP and barely even feel it in my chest, whereas I can get a great chest-specific workout with DB's), incline BP further fills out the chest, cable flys put more tension on the pecs throughout the ROM than DB flys, and the same applies to pullovers. Make sure that for every chest exercise you do, you're also doing something for your rear delts/mid-lower traps/rhomboids and lats. This will help with posture, building support muscles, and preventing injury.
Stomach vaccuums, as you mentioned, are one thing you can do about your abs, but mostly you just need to fix up your posture. Literally walking into a Pilates class, completing the first minute of it, and walking back out again, will most likely solve your problem. To save you that 1 minute, here's what you need to do, whether sitting or standing: lift your chest; shrug your shoulders up, backwards, and down, and set them in the position they end up in; lightly draw your lower stomach inwards. Done and dusted.
For your chest, I don't know what you're currently doing, so it's hard to give quality recommendations, but I've found that DBBP is much better for building pecs than BBBP (I do powerlifting BBBP and barely even feel it in my chest, whereas I can get a great chest-specific workout with DB's), incline BP further fills out the chest, cable flys put more tension on the pecs throughout the ROM than DB flys, and the same applies to pullovers. Make sure that for every chest exercise you do, you're also doing something for your rear delts/mid-lower traps/rhomboids and lats. This will help with posture, building support muscles, and preventing injury.
Rib cage expansion from pullovers is a myth, I have heard it and done them for around two years in early training. It expands more by breathing hard when doing intervals and some of that range of movement become permanent but you cannot make your rib bones grow longer, which is the only way to have a bigger ribcage.
Corrective posture is the way forward as per goldfish. Shoulders back chest out stomach in, when sitting walking etc. Basically put the spin in correct alignment and use your core muscles.
Corrective posture is the way forward as per goldfish. Shoulders back chest out stomach in, when sitting walking etc. Basically put the spin in correct alignment and use your core muscles.
You can't change your genetics. You can't just make your bones bigger. Nothing is going to expand your rib cage, unless you stick some clamps in there and pull 'em apart.
Edit:
You're the guy that's 6 feet, 135 pounds, working out six times a week? This is totally not something you should be concerned about. You're skinny. If you put on some mass (e.g. eat more, work out less with heavier weights), you'll start to see the results you want.
Move to a 3-4 day a week split. Maybe check out a 5x5 routine.
Edit:
You're the guy that's 6 feet, 135 pounds, working out six times a week? This is totally not something you should be concerned about. You're skinny. If you put on some mass (e.g. eat more, work out less with heavier weights), you'll start to see the results you want.
Move to a 3-4 day a week split. Maybe check out a 5x5 routine.
wow its good thread!