How do I get a wider chest?!


Question: Any lifts/exercises I can do?


Answers: Any lifts/exercises I can do?

Oh man, I love this question. The list is endless. If you really want a wide-looking upper body, then it's really your lats and shoulders more than your chest that are important. But I'm gonna assume you mean exactly what you ask. Pushups, of course, are great for building the chest, as are bench and incline presses. In my personal opinion, cardio is actually surprisingly useful for building a wide chest, because your breathing muscles (the interior and exterior intercostal muscles) provide the base for your more superficial muscles.

If what you want is definition, to look good when you have your shirt off, then butterflies are pretty helpful. That's the machine where you extend your arms to the sides, and pull the weights forward and towards the center. Pick a weight that seems pretty easy, and do as many of these as you can: only release halfway, then pull in, concentrating on keeping the center of your chest muscles working. These should be fast and short, and you oughtta be able to do between 50 and 100. That'll warm up your muscles. For the other two sets, pull a more challenging weight for fewer reps. You can use a similar technique with the other lifts.

If you combine these with rowing, pull-downs, and shoulder lifts, you'll look pretty wide up top in no time. To get that triangle shape, throw in plenty of core exercises -- sit-ups and the like. Good luck! It's easier than it sounds, once you get into it.

Push-ups are consistently effective; that chest press machine tends to add depth but not as much width. Bigger arms and shoulders also give the visual illusion of a wider chest.

The bench press hits the entire chest area. Dumbbell flys and dumbbell presses are also good for building the chest.





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