Rib Flare: What It Is and Why It Matters in Your Training
Being aware of and addressing rib flare can lead to better, stronger lifts!
By
October 8, 2026
Time to get a little technical this week (don’t worry, it’s all in layman’s terms and the article just scratches the surface). This topic was requested and it’s all about rib flare.
What the heck is rib flare? It’s when the bottom of your ribcage tips up and out instead of sitting stacked over your hips. The telltale sign is when someone presses overhead and the lower ribs pop forward and the low back arches. Here’s a visual:
If this is you, you’re not damaged - we are all built differently. It’s often a position you can improve with some awareness and work. Some people naturally have a bit more flare because of their anatomy. But, it becomes worth addressing when you can't control it during movement. Awareness is critical. I know, for me, I have to really think about “stacking” when I press a barbell overhead.
This topic is important because our ribcage and pelvis work like the top and bottom of a canister. When they're lined up, your core can create pressure and keep your spine stable. When the ribs flare, that canister “leaks,” and other areas pick up the slack.
Not addressing and improving it can lead to:
So, how do you improve it?
Breath and bracing is critical. Exhale fully through your mouth, like you're fogging a mirror or blowing up a balloon, and feel your ribs drop down and in. That's the position you want. Then inhale into your sides and back, not just your chest. If you’re unsure what the heck I’m talking about, ask a coach…this is something most people have to learn, but it’s worth it.
Stack before you move. Before a lift, think "ribs over hips." You're aiming for neutral, not crunched.
Train your core to hold it. Proper dead bugs and hollow holds teach your abs to keep the ribs down while your arms and legs move. You know that cue we give you on these movements to keep your lower back flush with the floor? This is why.
Open up what's tight. Stiffness in the lats and upper back force the ribs to flare when you reach overhead. Do your mobility! Especially you guys who can’t put the barbell in the front rack position - that's a telltale sign of tight lats. The box lat stretch and prone I-T-Y can get things opened up and moving.
Earn your range. Only go as far overhead, or as heavy, as you can while keeping your ribs down. For some, that can even mean using dumbbells overhead which are more forgiving than a barbell.
A little flare under a max effort lift is normal, but we should strive for perfection in our movement. A small adjustment can make a big difference.
Being aware of and addressing rib flare can lead to better, stronger lifts!
