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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03-26-2010, 03:04 AM #1
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03-26-2010, 03:11 AM #2
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03-26-2010, 03:13 AM #3
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03-26-2010, 03:21 AM #5
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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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03-26-2010, 07:38 AM #6
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03-26-2010, 07:54 AM #7
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03-26-2010, 10:06 AM #8
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03-26-2010, 11:35 AM #13
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03-26-2010, 11:41 AM #14
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03-26-2010, 11:52 AM #15
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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03-26-2010, 12:37 PM #16
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03-26-2010, 01:15 PM #17
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03-26-2010, 01:33 PM #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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03-26-2010, 01:41 PM #19
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03-26-2010, 02:16 PM #20
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03-26-2010, 05:09 PM #21
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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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