Mastering the Side Chest Pose Tips for Better Ribcage Expansion

The side chest has always been my weakest pose. I feel like I look very narrow from the side despite puting on a lot of mass this year. I am practicing in Ottawa and I have been told that I need to focus on ribcage expansion and air volume.

I have been watching Arnold Schwarzenegger old videos to see how he used to twist his torso. He always looked so massive from the side. I am trying to pull my shoulder back while pushing my chest out but I just end up looking awkward.

What is the secret to getting that thick look? I am wondering if I should be grabbing my wrist or my hand during the pose. Every time I try to squeeze my pectorals I feel like I am collapsing my chest. Any advice on the mechanics of this pose would be amazing.

Hey Oscar, I know exactly what you mean. For ribcage expansion, you really need to drill vacuums daily, not just when posing. Also, deep breathing exercises throughout the day help increase lung capacity, which translates to better expansion on stage.

Oscar, can you describe *how* you're currently hitting the side chest? Sometimes it's a small tweak in foot position or shoulder rotation that makes all the difference, rather than just raw size.

I struggled with the side chest for ages. My coaches always told me to really focus on externally rotating the shoulder of the chest-facing arm and almost 'pushing' my chest forward with my back. It created so much more width for me.

@MassMonster, 'don't overthink the ribcage' is a bit dismissive. Ribcage expansion *is* key for that fuller, deeper look from the side. It's not just about width.

Honestly, film yourself from multiple angles when practicing. You see things you never notice in the mirror, especially how your body looks to the judges. Then compare to top pros.

Keep at it, Oscar! Posing is a skill like any other. Consistency is key, and it will click. Don't get discouraged.

What's your breathing technique like when you hit the pose? A big breath in and holding it can help with that ribcage expansion, but timing is everything.

@GymRatUK, which kind of pullovers do you find most effective for ribcage stretch – dumbbell or barbell? I've always leaned towards barbell but keen to hear your take.

Don't forget leg drive! Pushing off with your back leg can help twist your torso and make your chest pop out more. It's not just an upper body pose.

@Droz, I usually take a deep breath and try to hold it, but maybe I'm not getting enough air in or not holding it long enough. It feels forced and sometimes I feel like I'm losing my balance.

Try doing some specific intercostal stretches. Look up 'doorway stretch for ribcage expansion' or 'pec minor stretch'. Can really open things up and make it easier to expand.

Your front shoulder has to be pulled back and slightly down, not shrugged up towards your ear. That instantly makes you look narrower and takes away from the chest display.

Where are you placing your hands? A common mistake is not getting the front arm across enough, which flattens the chest. You want to compress the pec to make it look fuller.

+1 on the shoulder position! It's one of those subtle things that makes a huge difference. Shrugs kill the chest width in this pose.

If you're really struggling, a few sessions with a dedicated posing coach could be invaluable. They can spot tiny errors instantly that you might miss even with filming.

@Mecca, I try to get my hand clenched with the thumb against my bicep, but maybe I'm not pulling it tight enough or my elbow is too far forward. It just doesn't seem to 'pop' like others.

Sometimes it's just genetics, mate. Some people are just built wider with a deeper ribcage. Doesn't mean you can't improve it though, just manage expectations.

@OttawaOscar, that's it! Elbow needs to be slightly back, almost behind the line of your body, to really push the chest forward and out. Think about driving your tricep into your lat to get that compression.

Daily deep breathing exercises, like diaphragmatic breathing, can actually increase your lung capacity over time and help with that sustained ribcage expansion. It's not just about what you do in the pose, but also conditioning outside of it.