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  Click here to go to the first staff post in this thread.   Thread: Ribcage expansion

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    Default Ribcage expansion

    Lets get a ribcage expansion thread going.
    I am very interested in this.
    I know @Silverback; will have some good thoughts on this.

    I purchased Dr. Kelso's shrug book to get all the information that I need. I decided upon the 20 rep pullovers and chest flies.

    Now, he recommends using 10kg for the pullovers and 5kg in each hand for the flies. The flies I get a stretch just nicely but the pullovers, the weight seems too light. What weights did people here typically use?

    I really like that old school and 1970's look and it makes sense to train this way
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    Kelso's shurg book is a top read.

    You can do the following exercises to get some shoulder spread and rib cage expansion. They are tough, tough tough and you need to be very patient.

    First combo: Heavy, high rep breathing squats and heavy bent-arm pullovers using an E-Z curl bar. Just as it sounds, after every set of 20 rep squats do a set of pullovers.

    Second combo: Heavy high rep breathing deadlifts and heavy bent-arm dumbbell flyes. Once again, just as it sounds. After your set of deadlifts you do the dumbbell flyes. Really work at raising your sternum during the stretch.

    Lastly, the Rader chest pull while hanging from a pull-up bar. Just raise your rib cage up while you hang from the bar. It will take some practice to get the hang of it.


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    How heavy should I go on the pullovers and flies?
    Hidden Content Originally Posted by spartacus Hidden Content
    There are no absolute world records anymore



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    Quote Originally Posted by 0ni View Post
    Lets get a ribcage expansion thread going.
    I am very interested in this.
    I know @Silverback; will have some good thoughts on this.

    I purchased Dr. Kelso's shrug book to get all the information that I need. I decided upon the 20 rep pullovers and chest flies.

    Now, he recommends using 10kg for the pullovers and 5kg in each hand for the flies. The flies I get a stretch just nicely but the pullovers, the weight seems too light. What weights did people here typically use?

    I really like that old school and 1970's look and it makes sense to train this way

    How many rep's can you do with the 5kg DB's?
    How many rep's does Kelso recomend?


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    He recommends 20 reps with the 5kg bells
    After 20 reps I feel like falling asleep honestly, I could go heavier though
    But it's just to stretch though right?
    Hidden Content Originally Posted by spartacus Hidden Content
    There are no absolute world records anymore



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    Didn't Marilyn Manson get a rib removed so he could give himself a blowie?


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    Quote Originally Posted by 0ni View Post
    How heavy should I go on the pullovers and flies?
    I'd do 15 to 20

    Heavy enough to fail at 15, progress to 20, when you own 20 add 5kg, start over.


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    Quote Originally Posted by 0ni View Post
    He recommends 20 reps with the 5kg bells
    After 20 reps I feel like falling asleep honestly, I could go heavier though
    But it's just to stretch though right?
    Go heavy!

    Stretch under heavy load, make it hard.


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    Quote Originally Posted by Test-E View Post
    Didn't Marilyn Manson get a rib removed so he could give himself a blowie?
    Wonder what he told the surgeon


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    Alright I'll start ramping the weights up and doing those pull-ups
    I can't do the 20 rep squat at this stage in my training, or the deadlifts. But maybe after my meet.
    Hidden Content Originally Posted by spartacus Hidden Content
    There are no absolute world records anymore



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