So /fit/ how do I get sick side rib muscles? I'm talking

>>39480100
Punching bag

I'm not sure what it's called, but do a plank. Turn your elbows in, as if you're ripping the ground in half under you. Then push your shoulder blades down towards the ground. It should force you slightly further up from the ground.

Hold for about 30 seconds. Then progress to where you have a foot off of the ground. Couple sets. Probably add on to your chest and shoulder days.

This might sound stupid, but learn what the serratus actually does and it'll make sense.

>>39480402
how to ruin your elbows and shoulders 101. Planking is shit

>>39480100
>>39480367
this is good. also doing bodyweight horizontal pushing progressions with your scapula protracted because that's the function of this muscle. for example doing pushups or even just holding a plank but you push with straight arms. as to elevate your body further.

Explosive Push ups

>>39480420
planking has a purpose and it's not so soccer moms can say they are very good at a certain exercise. it's a beginner progression towards a planche which is a fucking extreme exercise heavily involving your serratus.

>>39480100
Db OHP, push press, jerks. Also pushups

>>39480100
>Put the heavyest dumbell on your stoumach and breath.
It may seam like a lot but you can still breath when you are on your stomach.
Place the dumbbell in your mid chest and take short breaths

>>39480428
And by that you mean Squats

Pullovers w partial form stopping in front of face and ending up behind the head.

>>39480726
do you also do deadlift for core man?
sounds like a well-balanced routine

OP, place curl bar with whatever weight you're comfortable with across your shoulders, as if you were squatting, and just turn your body side to side. That extra weight with strengthen and tighten the area you want to tone.

>plank