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  1. #1
    Registered User YoYoo's Avatar
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    Exclamation How to get a wider back and chest...?

    Hey guys , was just wondering about which exercises help to make you get a really wide back and chest
    and thanks
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  2. #2
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    curls.
    "I'm Mr. Beast, the big bad Fenris wolf, I'm The-End-of-the-World-Man, wearing the flesh of fallen angels!" - Jack Lupino

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  3. #3
    Registered User cured's Avatar
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    squats, not srs
    i want to know aswell.
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  4. #4
    User ZoranM's Avatar
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    All "big",compound chest and back exercises,lots food and rest.
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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  5. #5
    'Defiant to Injuries' Ironlife's Avatar
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    If you want a wide chest and back mainly just train heavy for quite a few years being sure to incorporate a lot of free weighted exercises although pec deck is ok in this case.
    Really good wide chests of old time bodybuilders have been achieved through many flys varying the angles if these, in conjunction with heavy flat BB bench press with a fairly wide grip.

    With the back heavy weighted wide grip pull ups done for many years would grant wideness of the back of course with DB rows as well.
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  6. #6
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by YoYoo View Post
    Hey guys , was just wondering about which exercises help to make you get a really wide back and chest
    and thanks
    Wide grip chins would be the go to exercise here.

    .......for normal people at least.
    CSCS, ACSM cPT.
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  7. #7
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    weighted pull ups
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  8. #8
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    Originally Posted by cured View Post
    squats, not srs

    May be more "srs" than you think. The old schoolers believed that heavy squats forced the lungs to work harder, thereby expanding the chest.
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  9. #9
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    Basic compound movements are best. Deadlifts, bent over row, pullups, incline dumbell press, flat dumbell press.
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  10. #10
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    bench, deads, squat
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  11. #11
    Registered User E_P_C's Avatar
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    weighted wide grip pullups

    /thread
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  12. #12
    Joocy J Jrahe42's Avatar
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    for back i would stick with these exercises
    dead lifts
    wide grip pull ups
    BB rows
    DB rows
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  13. #13
    destroys balloon knots derekk1's Avatar
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    Originally Posted by Jrahe42 View Post
    for back i would stick with these exercises
    dead lifts
    wide grip pull ups
    BB rows
    DB rows
    agree, but i think close-grip hit the lats better. Yates also advocates close-grip.
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  14. #14
    Registered User W1LL's Avatar
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    Originally Posted by Jack_Lupino View Post
    curls.
    i lol'd sers.


    deadlift, barbell rows for back

    bench press, db chest press, incline press for chest. a good physique isn't rocket science, just consistency.
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  15. #15
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    Try some extreme stretching after every muscle training. It supposedly widens the muscles. Hang from a pullup bar with wide grip and another 25 lbs for as long as you can. Try for two minutes. Use straps if needed. Another, Lay on your back on the flat bench with two 50 lb dumbells and arms extended outward in fly position. Hold it at the bottom of the fly lift as low as you can stretch to the point of pain from the tension for 2 minutes.
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  16. #16
    Ecto-what? Exdee's Avatar
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    Originally Posted by AtTheWall View Post
    Try some extreme stretching after every muscle training. It supposedly widens the muscles. Hang from a pullup bar with wide grip and another 25 lbs for as long as you can. Try for two minutes. Use straps if needed. Another, Lay on your back on the flat bench with two 50 lb dumbells and arms extended outward in fly position. Hold it at the bottom of the fly lift as low as you can stretch to the point of pain from the tension for 2 minutes.
    If you're on about developmental stretches they lengthen muscles, rather then widen em, meant for flexibility improvements rly, If there's some other post workout exercises I need to be made aware ^^,
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  17. #17
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    Originally Posted by AtTheWall View Post
    Try some extreme stretching after every muscle training. It supposedly widens the muscles. Hang from a pullup bar with wide grip and another 25 lbs for as long as you can. Try for two minutes. Use straps if needed. Another, Lay on your back on the flat bench with two 50 lb dumbells and arms extended outward in fly position. Hold it at the bottom of the fly lift as low as you can stretch to the point of pain from the tension for 2 minutes.
    Originally Posted by Exdee View Post
    If you're on about developmental stretches they lengthen muscles, rather then widen em, meant for flexibility improvements rly, If there's some other post workout exercises I need to be made aware ^^,
    the fuk are you talking about?! you cant change the shape of your muscles by stretching
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  18. #18
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    You cant train the width of your chest. It's determined by bone structure.

    You can get really good delts, especially lateral delts to add to the overall look of width.
    The same thing goes for back. Fill out the lats with wide grip pullups/downs and it will add to the "V" shape and illusion of width.

    The disparity between your waist and shoulders also plays a huge role in how "wide" you upper body seems.
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    Carnivor, it makes you 10,000 xxxx more anabolic
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  20. #20
    Famous Jack_Lupino's Avatar
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    Originally Posted by KurtyJ99 View Post
    Carnivor, it makes you 10,000 xxxx more anabolic
    lol. but seriously have you tried that stuff? i've got a couple sample packs but i'm kinda scared to taste the beast.

    maybe if it actually tasted like meat and not another blue raspberry... like 2 other things i already drink...
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  21. #21
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    Originally Posted by Exdee View Post
    If you're on about developmental stretches they lengthen muscles, rather then widen em, meant for flexibility improvements rly, If there's some other post workout exercises I need to be made aware ^^,

    He is talking about expanding the rib cage. It was trendy in the 40-50's. Lifters utilized pullovers and "breathing squats" during the teen years, while the body was still growing, in an attempt to expand the ribcage cartlidge.
    It's widely beleived to be ineffective now, though pullover can provide a great stretch/shoulder ROM and are good warmup/cooldown moves.

    There is plentiful animal research that shows aggressive muscle stretching can increase a muscles size, not just it's length.
    The original research involved attaching a weight to a birds wing. That wings muscles (lat and pec) grew signifigantly comapred to the other wing.
    I forgot the details of how much weight, how long, degree of growth etc.
    With so many other reasons to stretch, I do it anyway.
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