Thickness from the side is lacking. I need some motivation

[YeahBuddyyyyy]

I look decent from the front, but when I turn to the side I'm very, very unhappy with my thickness. My chest doesn't stick out as much as I want it to and my upper back isn't nearly as thick as I want it to be. Has anyone been in this situation and is now out of it? Progress pics?

My mistake in the beginning was not using the proper muscles for each exercise. For example, when I did seated rows I used way too much of my biceps and that led to my back not being worked as much as it should've. Now I "pull from the elbow" if you know what I mean and I feel it a lot more, but of course progress is slow. I need a little push right now

I posted this in the Misc section and barely got any replies because most of those guys don't even lift. I don't know where else to post this. I guess I'm posting here because you guys have more experience lifting and probably went through this as well so I'm hoping to see some before and afters from the side to give me hope

[Juggertha]

Yeah, I can feel ya a bit on this. I seem to have NO rear delts (until I pump them), and can often look thinner from the side because of this. My shoulders slope forward a lot. To counter this, I've been working on rear delts, of course, but also my upper back thickness - especially traps. It's easy to think that traps are just for 'up top' - they've got a lot of potential to add meat to the middle back.

Sorry, no inspirational pics - still working on that for the new year

[YeahBuddyyyyy]

Yeah, I can feel ya a bit on this. I seem to have NO rear delts (until I pump them), and can often look thinner from the side because of this. My shoulders slope forward a lot. To counter this, I've been working on rear delts, of course, but also my upper back thickness - especially traps. It's easy to think that traps are just for 'up top' - they've got a lot of potential to add meat to the middle back.

Sorry, no inspirational pics - still working on that for the new year

Over 35 section, you have let me down

[induced_drag]

Over 35 section, you have let me down

Thickness really comes from a well developed back, shoulders, and chest. You are still young. Start incorporating heavy deads into your workouts. There are few things that will build thickness the way they will.

[chodan9]

dead lifts
heavy bent rows
pullups (wide)
dumbell bench heavy
incline bb bench
dips (weighted)

[dypped]

Eat more and lift heavy.

[-=FLEX=-]

Eat more and lift heavy.

That'll never work...


(not srs)




Also: Strong 1st post. (SRS)


Also: Strong join date to first post date.

[YeahBuddyyyyy]

What's weird is I dumbbell press 95s for 3 sets of 8 and my chest is nowhere near as thick as I'd like it to be. I don't see many guys db pressing 95s at my gym (other than the monsters powering through 120+) and yet I'm still pretty much the same size as them

Also, people have told me that traps are very underrated for thickness. Most people think traps are just that upper part of your neck when they actually extend pretty far down your back. What exercises will target the lower portion of your traps? I'm guessing shrugs don't really do anything for the portion of the traps that extend down

[Juggertha]

I do a lot of midline, wide grip rows/pulls for the inner detail/thickness.

[matrix563]

what about pullovers? you don't need a nautilus machine, you can do standing pullovers with a lat machine.