What is the best exercise for getting a six pack? ?

Question

my chest is a little sunken and my ribs are quite noticeble. i want to build my chest up as well as getting toned?

Answer 1

Well, the title of your question says you want to get a six pack, so I'll start there.  Sadly, having a "six pack" relies on your abdominal muscles being able to be seen.  In reality, everyone has a "six pack."  For most people, the six pack cannot be seen because they have fat on their stomach that does not allow the muscle group to be seen.  So, there isn't, exactly, an exercise that one can do to achieve a six pack--getting one really relies on lowering body fat (this is why many competitive bodybuliders do cyclic ketogenic diets prior to competitions).  If you are super-skinny and still don't see a six pack, then YOUR problem is that you need to add muscle mass to your abdominal region.  

Many people think that doing ab exercises every day is good for getting a six pack, but this is not true (research this on any bodybuilding message board and you'll get this answer again and again).  Just like arms, chest, back, legs, etc, muscles that have been strenuously exerted become damaged and need time to repair (this cycle of "damaging"/tearing muscle fiber and allowing it to regrow is how people gain strength and muscle mass).

If you have access to a gym, you might want to use an ab machine so you can add weight.  If you don't go to a gym, you should buy some barbell plates and do crunches and other exercises while holding this weight; also, buy a medicine ball and hold this between your ankles while you do leg lifts.  ALSO: you only want to do abs with weights 3 times per week MAXIMUM (this is acceptable for beginners.  Advanced bodybuilders who really do "killer" workouts would do abs once a week).  Doing these weighted exercises will add mass and cause your abs to stick out more, but remember, if you've got some fat on your midsection, you won't see these muscles.  Finally, makes sure to work ALL THREE abdominal muscle groups: upper, lower, and obliques (sides).

Having a "sunken chest" is a common side-effect of not having strong back muscles.  When you do workouts, you have to do complementary muscle groups to get maximum effects.  Many people call this push/pull.  Think about it: your triceps push things away; your biceps pull things toward you.  Your chest pushes things away; your back aids in pulling things toward you.  Your quads push your legs out; your hamstrings pulls them toward you.  For a novice weight trainer, developing an exercise routines that works a push/pull group each day would be good.

Here is a PUSH/PULL sample workout:

MON: Chest/Back/Abs

TUES: Rest (or Cardio)

WED: Bicep/Tricep/Abs

THURS: Rest (or Cardio)

FRI: Legs/Shoulders/Abs (or Cardio)

SAT: Rest

SUN: Rest

This is just one variation.  Other people like to group workouts by supplemental muscle groups.  For example, when you do chest exercises, you also work your triceps and delts (shoulders) a little bit.  When you do back exercises, you also work your biceps and lateral delts.  So you can break up exercises this way.

This website link:

http://www.bodybuilding.com/fun/exercise...

will give you, literally, hundreds of exercises for every muscle group AND videos that show you exactly how to do it.  You can also filter your results, so if you can't go to a gym, for example, you can select "Body Weight Exercises"; if you like to use machines, filter by "machine exercises," and so on...

P.S.: if you're really skinny and have a hard time putting on weight, buy some Whey Protein and Dextrose.  Drink a shake before and after you workout using this formula: for every one gram of whey, use 2 grams of dextrose.  Again, people with super high metabolisms have a hard time getting "toned" because they have a hard time gaining muscle mass.  If you want to gain mass, you need to eat 1g of protein for every pound of LBM (Lean Body Mass) you have.  Yes, this is a lot of protein, which is why you need to buy some Whey to supplement...

Answer 2

push ups...tons

pull ups

leg lifts

throw downs

run/swim

v ups

sit ups

just do it every day and stick to it..

Answer 3

get into car. go to store. purchase miller light. just joking...... lay flat on ground now try to sit into the upright position without using your hands. this is the only thing that gives me better results than just crunches. also russian twists. start off with no weight till you build strength up. chest there is always benching but the truth of that is most of that is done with your tricep. inclined dumbbell press will work a larger percentage of your chest. i call it the thickening exercise because it makes your overall chest thicker.  

Answer 4

Cardio, cardio, cardio-I'm sorry nothing else.  You can do endless repetitions of lifting but all that is gonna do is make your muscles stronger.  This is why it's called strength training.  The six pack is already there you just need to burn that layer of fat off your abdomen.  Sorry but true.

Answer 5

ab crunches and sit up is i think the best way, anyway to learn more check out the link below, i think it'd help

http://www.wikihow.com/Get-Six-Pack-Abs