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How to hide ribs with muscle?

Published in Muscle Building 2 mins read

To hide visible ribs with muscle, focus on building muscle mass around your rib cage. The key is to target specific muscle groups through a combination of diet and exercise.

Building Muscle to Conceal Ribs

The primary strategy involves increasing your overall muscle mass, particularly in the areas surrounding the ribs. This will create a more balanced and filled-out physique.

  • Eat More: Increase your caloric intake to support muscle growth. Ensure you're consuming enough protein, carbohydrates, and healthy fats. The reference specifically mentions needing to "throw on some physical weight."
  • Latissimus Dorsi (Lats): These back muscles contribute to overall upper body width and can help create a broader appearance.
  • Chest: Developing your pectoral muscles will fill out the chest area, reducing the prominence of ribs.
  • Abdominals: Strengthening your abs will add definition to your core.
  • Serratus Anterior: These muscles run along the sides of the rib cage and can significantly improve the appearance of the area.

Exercise Recommendations

Here's a breakdown of exercises to target the mentioned muscle groups:

Muscle Group Exercise Examples
Latissimus Dorsi Pull-ups, Lat Pulldowns, Barbell Rows, Dumbbell Rows
Chest Bench Press, Dumbbell Press, Incline Press, Dips
Abdominals Crunches, Leg Raises, Planks, Russian Twists
Serratus Anterior Pullovers, Serratus Punches, Scapular Slides

The reference highlights pullovers as a particularly effective exercise for the serratus anterior muscle. Remember, the reference also notes that even the best serratus anterior exercises "will not help you a lot if you don't throw on some physical weight," so ensure you're eating enough to support muscle growth.

Important Considerations

  • Consistency is Key: Regular training and a consistent diet are crucial for building muscle.
  • Progressive Overload: Gradually increase the weight, reps, or sets you lift to continue challenging your muscles.
  • Proper Form: Focus on using correct form to avoid injuries and maximize muscle activation.
  • Consult a Professional: Consider working with a personal trainer or registered dietitian for personalized guidance.