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  1. #1
    Registered User userMK8SUZLSLQA's Avatar
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    Question Exercises focusing chest and not making you broad?

    Hi there, I hope this is the right place to ask.

    I was wondering if anyone knew of any exercises that focus the chest area but do not use any muscle groups that would broaden the upper body?

    I’ve had a look around but I’m struggling to find any that don’t incorporate the obliques and shoulders and the last thing I want is a broad upper body as a short female, so if anyone knows any exercises that limit those areas and only focus on the chest, I’d greatly appreciate it,
    much appreciated.
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    Unregistered User MyEgoProblem's Avatar
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    Unless you take those magic muscle growing medicines..

    You won't get to broad Like the Instagram and gym girls do are on that special hrt.
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  3. #3
    Registered User superman704's Avatar
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    I would say the bench press or incline dumbell flies
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    Registered User FeedinSeason's Avatar
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    Large side delts, traps, and lats with a narrow waist are what will give someone that 'superhero' V shape. That said, as a small female you should not shy away from said movements just because you are a woman. You will not spontaneously develop a male physique or get 'manly shoulders' or anything like that because we simply aren't built the same. Is it possible over time that building these muscle groups may result in a build that you don't personally like? Sure, that's possible but it would take many, many months if not years before you likely reached that point. Plenty of time to adjust your training or back off certain muscles if you're not a fan of your results.

    I think a more well-rounded approach without fear of overdeveloping certain areas while limiting others is the way to go.
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    Registered Bigot BulkingIsHard's Avatar
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    Wide upper body is mainly determined by clavicle width, muscle will just fill out your frame and make you look less bony.

    He's obviously exaggerating the look in the 2nd pic by protracting his scapula but you get the idea


    Besides, you aren't going to get super big. Plenty of males struggle to get pretty big, it'll be even harder for you. In the worst case it's easier to cut muscle vs gain muscle, so just train your full body anyways as it's most optimal and healthy.
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    Registered User air2fakie's Avatar
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    Just do regular chest exercises. Back work and side delts are what will give you the appearance of being more broad.

    You can't truly isolate the chest unless you're doing a skill movement like tassel twirls.
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    Side delt is what contributes to shoulder width, there are no chest exercises that hit side delt significantly.
    Chest moves hit front delt, good luck finding an effective chest move that doesnt use significant front delt.
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    Cable/machine/dumbell flyes
    Machine/barbell/dumbell presses (medium grip)

    You cannot isolate the chest without using the tris and the delts.
    Usually the upper body is not broadened by chest, by but

    Originally Posted by MyEgoProblem View Post
    Unless you take those magic muscle growing medicines..

    You won't get to broad Like the Instagram and gym girls do are on that special hrt.
    I've known a few in real life (not that shredded like the Insta ones though) and they looked pretty disgusting (inb4 beauty is subjective, inb4 you are mean, maybe they like the way they are). But not because of the chest, but because of the traps, the lats and the medial delt.
    I doubt all of them were on magic, though. One of them did heavy pulldowns + pullups & chinups for years + heavy shrugs. V-tapper but fat.
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    Han shot first! TolerantLactose's Avatar
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    It takes years of consistent effort and diet to build enough muscle to make the visible impression that you're talking about.
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    Registered User userMK8SUZLSLQA's Avatar
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    Smile

    Ah, thank you very much for the exercises, advice and information, they will help a lot and it settles my mind that I won’t easily become broad without huge effort.
    I will swiftly look into those exercises and avoid the ones mentioned to expand the sides, thank you all.
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    Registered User TheShadowMan's Avatar
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    If i'm trying to isolate chest, usually I use either a dumbbell fly or around the world after the compound I do before it.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

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    Originally Posted by TheShadowMan View Post
    If i'm trying to isolate chest, usually I use either a dumbbell fly or around the world after the compound I do before it.
    Now those are interesting
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    FeedinSeason above gave you a good advice. Do everything. Lift like a man to look like a goddess.
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