Rib Cage Development - George Coates

Casey Vitor- Rader Chest Pull-Cross Bench Pullover

Rib Cage Development

by George Coates

To fully realize the biggest chest measurements possible you must pay
special attention to the rib cage. One of the things I most regret is the fact
that when I started to work out I didnt pay enough attention to enlarging my
rib cage. I hope I can help a lot of beginners in this respect. Please do
specific rib cage work, especially in the first year of your training. The
average beginning lifter sees a picture of a well-known bodybuilder with a
huge chest and immediately embarks on a program which includes lots of lat
and pec exercises. Believe me, this is one of the silliest things you can do,
because a truly big chest starts from within. The most pleasing aspect of
stretching the rib cage is that its a pretty easy thing to do, relative to most
other lifting and especially if one is still quite young. My own chest was 32
when I started to work out. It is now around 47 and I believe it would have
been around 50 had I worked hard on my rib box during the first year or so
of working out. Rib cage work and leg work go hand in hand. The reason for
this being that the breathless condition induced by doing special squats
called breathing squats help the stretching exercises used for enlarging the
rib cage do their work a lot better.

If you have enough will power you wont do any pec work when you try this
program. I suggest you complete the workout program to suit your own
needs, but assure you once again youll do better by not doing any pec work
while you are on this program. You will also find this will be a complete thigh
workout and to complete your leg training youll only have to work calves.

I would suggest you start with your shoulder exercises then go into the rib
cage stretching routine outlined here. You can then proceed to other work as
you so desire. The four exercises in your rib cage routine are as follows:

1.) Squats Ordinary squats with one difference. You are going to take four
deep breaths between each rep. Even if you normally squat, in this instance
I recommend a raised heel, either with proper footwear or a board under the
feet. You will find that you are using less than your normal squatting
poundage when including the breathing but dont worry about it. In fact it
means you are doing the exercise correctly. Breathe deeply four times, hold
the last breath, and squat; breathe out forcefully as you come up. Do 12 reps
and remember the breathing is as important as the squatting. Hold your
chest high throughout the exercise, keep your stomach pulled in and
concentrate on breathing high in the chest. It may feel awkward at first but
youll soon get used to it. Do 3 sets of 12 reps.

2.) Cross-Bench Dumbell Pullover Perform one set of 15 reps immediately

following each set of squats. If you did the squats right you will be puffing
like a steam engine. Dont stop for a rest but go straight into a set of
pullovers. Lie across a flat bench as shown, forcing the hips and buttocks
down. This is important. Arch the chest over the bench with the head and
shoulders clear of the bench. Keeping the elbows slightly bent, slightly out of
lock to prevent shoulder injuries, let the weight back as far as you can, at the
same time take the deepest breath you can. Remember this is NOT a
musclebuilding exercise, but one designed to enlarge your rib cage, so all
youll need in weight is about 15 to 25 lbs. If you use more weight you wont
be performing the movement correctly. Reg Park used about 25 lbs. when
performing this exercise for this purpose. He wasnt trying to impress anyone
with his strength, which he had plenty of, but was trying to build a large rib
cage, which he did.

3.) Breathing Squat One set only. Thats right, one set. When you get
through get through doing this one set youll probably feel like going home
right then and there. Load the bar up to bodyweight, or, if you weight over
200 lbs. use about 190. Now all you have to do is 15 to 20 reps. During the
first five reps take 5 deep breaths between each rep. I mean deep, as much
air as you can possibly force into your lungs through the mouth. Hold your
stomach in as tight as possible, throw out your chest and keep the breathing
as high in the chest as you can, like you did in your other squats. Without
stopping, do another five reps, but now increase the number of breaths to 7
between each rep. The deep, concentrated breathing should make your legs
feel weak at this point and if your chest doesnt feel about to burst youre not
breathing deep enough. Go straight into your next five reps again without
stopping, but this time take 10 deep full high breaths between each rep. That
completes 15 reps, which is enough, but if you still have something left try to
do another few reps, complete with the deep breaths.

4.) Rader Chest Pull In my opinion this is the most effective exercise for
stretching the rib cage. Study the photo carefully. Perform this movement as
soon as you are finished the breathing squats. Grasp the post as shown,
about eye level. Now take a deep breath and pull down and toward you with
both arms. Raise the chest as high as possible and if done properly you will
feel a strong pull at the sternum or breast bone. The object is not to overarch
the back but to lift and stretch the rib cage. Direct your attention to this aim
and override the urge to simply arch the back. 10 to 15 reps will pull your rib
cage like youve never experienced before. If it doesnt, then assess and
correct your performance until it does.

If you are willing to work hard on these exercises as prescribed for about
three months straight (yes, I know its a long time) I will almost guarantee an
increase of 3 to 5 inches depending on your age and how much pec
development you have right now. The less pec you have, the more cage size
youll gain. Incidentally, the Rader Chest Pull can be practiced anytime there
is a proper setting available. So there you go, get chesty. Its easy if you do it
right.
Bodybuilding Workout Routines - Peary Rader

Bodybuilding Workout Routines

by Peary Rader (1955)

An advanced bodybuilder usually prefers to arrange his own workout

routines to suit his needs and is usually capable of doing this because of his
experience. Beginners, however, should follow routines which have been
developed by the best instructors in the world and which have been proven
effective. We therefore list the following bodybuilding routines and assure
you that they are some of the most result-producing yet devised.

ROUTINE NO. 1 FOR BEGINNERS -

Two Arm Press

Two Arm Curl
Bench Press
Rowing Motion
Squat
Pullover
Calf Raise
Situp

This routine can be followed from one to three months. Work up to three sets
of reps in each exercise. This routine should be performed three times per
week.

ROUTINE NO. 2 FOR ADVANCED BEGINNERS -

Two Arm Curl

Two Arm Reverse Curl
Two Arm Press
Two Arm Press Behind Neck
Bench Press with Varied Grip Spacings
Squat
Rader Chest Pull
Stiff-Legged Deadlift
Rader Chest Pull
Situp
Side Bend
Calf Exercise

This is a rather heavy program and should be performed three days per
week with ample rest and plenty of nourishing food. You should not remain
on this program more than 6 weeks at a time, then alternate to a different
program. Use 3 sets in each exercise.

ROUTINE NO. 3 - SPECIAL WEIGHT GAINING PROGRAM -

Bench Press
Two Hands Curl
Rowing Exercise
Squat
Rader Chest Pull

This is very effective for gaining weight and should be performed 2 to 3

times per week. Do 3 sets of the bench press and squat and 2 sets of the
curl and row. In some instances it is helpful to do 4 sets of the squat. A diet
heavy in proteins and high in calories should be followed, with lots of sleep
and rest being essential.

ROUTINE NO. 4 ARM SPECIALIZATION -

Two Arm Strict Curl

Bench Press
Two Arm Strict Curl
Bench Press
Two Arm Strict Curl
Bench Press
Slight Rest, then do:
One Arm Strict Curl with body bent slightly forward
Two Arm Extension while in bench press position, keeping elbows high and
pressing from upper chest
One Arm Strict Curl - work both arms
Two Arm Extension
One Arm Strict Curl
Two Arm Extension

The above exercises should be performed one right after the other in
alternate fashion. This will pump the muscles full of blood and make them
feel swollen. The one arm curl can be performed with a barbell or you can
use a dumbbell if you prefer. Use 8-12 reps in all exercises and use plenty of
mental concentration and be very careful that you do every exercise in strict
style and do not cheat. The triceps and biceps must do all the work.

ROUTINE NO. 5 LEG AND BACK SPECIALIZATION -

Flatfooted Squat
Stiff-Legged Deadlift
Heels Raised Squat
Stiff-Legged Deadlift
Flatfooted Squat
Stiff-Legged Deadlift

These exercises should be performed for 10-12 reps and without rest
between exercises.

Note: In instances where you are specializing on the arms, legs, back, or
other parts of the body and doing no other exercises you can use up to 6
sets of each exercise with benefit and without going stale. If you are
specializing while at the same time doing exercises for the rest of the body
you should confine your sets to not more than 4 for the specialized
exercises.

ROUTINE NO. 6 CALF SPECIALIZATION -

Alternate between the raise on toes and the raise on heels (front calf raise),
doing 4 sets of 20 reps each. Also include a raise on toes while seated with
bar resting across the knees, and perform all calf exercises with your toes
(or heels in the front raise) on a block.

ROUTINE NO. 7 CHEST SPECIALIZATION -

The squat performed for 20 reps with a rather light weight, not over
bodyweight for advanced men. Special attention should be given to
complete and strenuous breathing. Take 6 deep breaths between each rep.
Be sure to expand the chest to the limit. Lift it high with each breath.

Do not worry too much about the poundage you use. The breathing is the
important part of this exercise.

Follow the breathing squat with a set of pullovers. Do a set of bench presses
with a wide grip and be sure to touch the chest with the bar on each rep.

Now do:
1 set Rader chest pulls (20 reps)
1 set Rowing exercise
1 set Bench press (wide grip)
1 set Rader chest pulls (20 reps)
1 set Rowing exercise
1 set Bench press
1 set Rader chest pulls (20 reps)
I set Rowing exercise
Finish with pullovers

This is a very strenuous program and no other exercises should be used

while working on other parts of the body. You should use only 1 or 2 sets of
the breathing squat. Usually one set is enough. You should always walk with
the chest held high. Use good posture. Try to maintain the chest expansion
you obtain during your workouts. During the day try to find time to perform a
few Rader chest pulls. This will help you maintain your chest expansion.

The Rader chest pull is probably the most effective chest stretching
movement ever devised. Great results have been obtained from it when
other methods seem to fail. It is a little difficult to learn properly but once
learned it is easy to do and can be done anywhere and anytime. Anyone can
learn it with a little persistence.

You should do about 20 repetitions in this. You can do a few repetitions at

any time during the day with benefit, for it is an exercise in which you won't
go stale and you can do it anywhere you can grasp something solid about 6
inches above the top of the head.
Take a position as shown in the photo and grasp something a little above the
height of the head. Now pull down and inward with the hands and at the
same time breathe in to your maximum. Breathe into the upper chest, never
the lower chest. Lift the chest high and keep the head high and back a little.
Tense the neck muscles, as this helps to lift the chest. You will notice that the
chest muscles are tensed up and pulling hard. It is the chest muscles
(pectorals) that do the lifting and pulling of the chest, resulting in expansion.
You have to learn to pull hard and be sure the pull is downward and not
inward.

If at first you fail to feel a little pain near your breastbone, you are not doing it
right. You may be tensing the abdominal muscles which would pull the chest
down and flatten it. You must keep the abdominal muscles relaxed. When
you can feel this pain around the breastbone you are doing it right. It means
you are stretching the rib box.

You will soon become very expert at doing this exercise and getting the right
effect and your chest will feel high, arched and stretched after a session of it.
Try to maintain the expanded feeling by correct posture, Chesty.