Time to learn how to get a wider chest.
This excellent video from Athlean-X will teach you how to develop your chest by altering and improving the form of the exercises you already do, rather than changing your training program.
“To get a wider chest and broader pecs you need not do any crazy exercise. Instead, you need to focus on how you’re doing the chest exercises you’re already doing in your chest workout.”
There is no way to isolate the outer pecs, but these methods will help you achieve your goal in other ways.
Below are an outline of the exercises and how to perform them.
Scroll down to watch the full video for all the details.
Make sure to move through the full range of motion and even add a pause at the bottom to maximise time under tension.
How to Get a Wider Chest – Dip
“We can do that very easily on a dip. All too often people perform the dip and cut short the time they spend in the bottom of each rep. It is at the bottom that the pec major is under its most stretch tension. You do not want to short change the benefits of keeping the pec loaded here.”
Never allow your elbows to bend more than 90 degrees at the bottom.
Dumbbell Bench Press
“You want to do the same thing on a dumbbell bench press. Instead of just getting to the bottom of the rep and bouncing out of it you want to perform a slight 1-2 second pause on each rep.
This will once again not only ensure that a more full range of motion is being applied to the chest but that you are loading the pec muscle in this position and providing a stretch stimulus for growth.”
How to Get a Wider Chest – Push Up
“Next, you can apply these techniques to a Push Up. Think about attacking the ground with your chest rather than simply falling to the ground. This way, you’ll apply a greater stretch to the chest and each rep will help with the tension being developed and applied to the very muscle you are trying to grow.”
Floor Chest Fly
“Take a small half of a foam roller and put it under your back for a few extra inches of stretch on the pecs without risking the same injuries you might incur with the unsupported position of the bench.”
How to Get a Wider Chest – Video
If you found this useful then check out the perfect 20 minute chest workout or the
Best 4 Strategies to Grow the Upper Chest Muscles as Quickly as Possible.
- Chest-Exercises: Photos Courtesy of CrossFit Inc