need help building chest width

[BiggrThnU]

My problem area is chest width. I have exhuasted all the typical exercises that empasize stress on the outer pectorials, but I am still having trouble building size in that area.

Anyone have any unconventional exercises or techniques that might help to add width to my chest.

I am 30 yrs old and have been told that by my age, pullovers aren't going to make much of a difference.

Also what degree bench is better for upper inner pecs, 45 degree or 30 degree.

Any help is greatly appreciated....................Thanks

[Nekrawulf]

The higher the degree the more emphasis that is placed on the deltiods.....

try adding in heavy chest dips and incline 30 degree flys, these help considerably with width

[meat12]

yeah make sure to flex your chest when doing fly's, helps out

[babylon]

for your upper chest do alot of incline.. bench, dumbell flys, u can also do the cables by doing a basic fly standing up

[meat12]

change what your doing every couple of weeks, mix it up alittle

[babylon]

why would u change it up every 2 weeks for

[meat12]

Because after a few weeks your muscles get used to the same exercise, if you change it up every few weeks you will see quicker results. You want to shock your muscles with a new workout as much as you can. If your doing the same stuff for example db flys for months and months with no change you will not see any real difference, you will hit a plateau. So if you add something new you will be able to get that shock mode to your muscles. It will help you get some nice defition too.

[Integrator]

I didn't know that muscles can get used to an excersise.. thx, I'll try to change my routine...

[Integrator]

that sucks! I've been doin the same excersises for weeks :/

[meat12]

Yeah your muscles get to familar with a certain movement quickly, so when you bring in something new you'll be nice and soar afterward cause they aren't used to it.

Variety is the key

[meat12]

Here's a link on restimulating muscles, pretty good read

http://exrx.net/WeightTraining/ChangeWtEx.html

[hlcn8]

the size of your rib cage is going to play a large role in the width of your chest, and that's unfortunately mostly genetic. i know some people who grow stubby, smaller muscles because they don't do a full range of motion, they're essentially doing partial reps and are only stimulating portions of their chest muscle. for width on the bottom outside of my pecs i've usually done weighted dips -- but most dip bars or other apparatus specifically for this were designed with 5 foot 100 lb. women with teensy wingspans in mind as well so i do my best to find bars that are further apart (i can get pretty creative putting other pieces of equipment together for this) draw your shoulder blades together, and focus on the boobs!

[Integrator]

Great! Thx bros!!

[checkoutmyrapp]

I do two different chest works outs. I do 1,1 week and the other the next and I have noticed my chest blowing up, I have put about a good 55lbs onto my bench in the last 2 months. I like the different feelings after the workouts, it has been helping me tone and build muscle on my chest.

[meat12]

it's good to try to track your workouts on a calendar, it helps you know when you need to change it up.

[RobertEAustin]

and whoever told you that by age 30 you can't make gains is a complete buffoon. i didn't really start working out seriously until about that age and my training partner started after 30 and is 36 and totally ripped. you get out what you put in, regardless of age.

[Face]

Originally posted by checkoutmyrapp
I do two different chest works outs. I do 1,1 week and the other the next and I have noticed my chest blowing up, I have put about a good 55lbs onto my bench in the last 2 months. I like the different feelings after the workouts, it has been helping me tone and build muscle on my chest.

Could you post your chest workout for us mate. Thanx

[checkoutmyrapp]

Ok here we go


flat bench
135 7X
185 6x
205 5x
225 5x
245 2-3x

flat bench dumbell butterflies
3 sets of 10-12 your choice of weigth

dumbell inclines 3 sets of 10-12 your choice of weigth
dumbell declines 3 sets of 10-12 your choice of weight

week 2

start off with flat bench make sure it is a weight you can handle. I usually do around 135 to 150. Then again it is all based on what you can lift. supersets as follows
1 set of 10 wide grip
1 set of 10 close grip
10 wide push ups
10 close push ups
10 bumbell butterflies
5 push ups with medicine ball on left so that one hand is touching floor and other is balancing on the medicine ball
5 push ups with medicine ball on right.

DB incline set of 10
db incline butterflies 10
then push ups as above

DB decline set of 10
DB decline butterflies set of 10
push ups as above

Start all over agian but do sets of 8, then again sets of 6


have fun because you will want to cry.

[thor1n]

fuck... that LOOKS like over-training to mE :>

[checkoutmyrapp]

My cousin is a personal trainer and this is what his teacher had them doing in school.

[meat12]

Originally posted by thor1n
fuck... that LOOKS like over-training to mE :>

Not really I've done this workout, maybe he explained it wrong



Do as supersets, increase weight each time: use managable weight, it gets tough.



Wide-grip Bench Press, Close-grip Bench Press, Wide Pushups 3sets 12/10/8

DB Incline Bench, Incline Flys, Med ball Pushups 3sets 12/10/8

DB Decline Bench, Decline flys, close pushups 3sets 12/10/8


Doesn't look so bad now.
It does work really good, mix it in every few weeks. Do your normal routine one week then try this.