Wider Chest

**Pimpsy** · 09-21-2005, 03:29 PM

Hey bros,

I heard about small adjustments you can make with your lifts to widen your shoulders/chest. I've tried a couple of them, the most notable switching to a wide grip on bench. I haven't really noticed a difference, but I don't know if this is due to a change over a long period of time that is just not that noticable to me, or if these methods are bunk. Am I stuck with my frame????
Or can I widen it out. If I can, then please give me some advice about the best ways to accomplish this. I've been using the wide grip for about 5 months btw.

**Pimpsy** · 09-21-2005, 03:30 PM

Shit, guess I posted this in wrong section.
sorry bros, still new.

**Schwarz** · 09-22-2005, 06:56 AM

Pullovers have really helped me to widen out my chest and ribcage. Give those a try. Also make sure you work your shoulders and upper back. Especially do wide pullups as this forces the (I think it's called the scapula...it's the diamond shape muscle in the middle of your upper back) to expand out thus causing the appearance of a wider back and shoulders.

Good luck
S

**Ejuicer** · 09-22-2005, 07:00 AM

Originally Posted by Schwarz

Pullovers have really helped me to widen out my chest and ribcage. Give those a try. Also make sure you work your shoulders and upper back. Especially do wide pullups as this forces the (I think it's called the scapula...it's the diamond shape muscle in the middle of your upper back) to expand out thus causing the appearance of a wider back and shoulders.

Good luck
S

Your scapula is the shoulder blade. The diamond shaped muscle you are referring to is your trapezius. Wide grip pull-ups primarily effect your lats to if thats what you mean by added width.

**dirtyvegas** · 09-22-2005, 07:03 AM

genetics are the factor here.. and yes pull-overs do help a bit, other then that I cannot think of any others.

dv

**Chemical King** · 09-22-2005, 08:03 AM

wats a pull over ?is that same as pull up or chin up ?

**Ejuicer** · 09-22-2005, 08:06 AM

Originally Posted by Chemical King

wats a pull over ?is that same as pull up or chin up ?

No. Lay across the narrow portion of a bench with only your scapula in contact with the bench. You can either do it straight or bent arm, lift a dumbell above your face with both hands and lower behind your head, lift back up again. Best I can do with out a visual interpretation. Search online and i'm sure you'll find some exercise pics.