WIDE CHEST WORKOUT: 5 EXERCISES FOR A BROADER CHEST

Your chest is one of those muscles that automatically makes an impression…

Whether you’re in a sweatshirt, T-shirt or you’re walking around shirtless, your chest is a “can’t miss” muscle group. And if it’s broad and muscular, your chest will instantly boost your image as powerful, masculine and “in charge”. 

So if you want to turn-heads year-round, it’s important that you add some width to your pecs. Now, I’ve got plenty of ways for you to build a titanic chest in my FREE book, Bulk Up Fast (grab your copy HERE). But while you wait on your copy in the mail, check out these 5 exercises for a broader chest… 

Wide-Grip Bench Press

Wide-grip bench press is an obvious but often overlooked way to get a broad chest. And to add width to your chest, you want to make sure that you aren’t pumping through repetitions at blistering speed. To get a wide chest, slow the reps down and make sure to feel the stretch and contraction of your muscles. 

How-To:

  • Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again.  Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
massive-upper-body

Incline Dumbbell Press

Incline dumbbell press targets your upper chest and contributes more to the width of your upper-body that your lower chest does. Also, using dumbbells allows for a greater stretch with each of your pectoralis major—making this exercise a must-have for a broader chest.  

How-To:

  • Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
  • Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
  • Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  • Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
  • Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

Dumbbell Flyes

Dumbbell flyes challenge you to stretch and contract your chest at a wider range than any other exercise. Be especially careful to use weight you’re comfortable with and to control the entire motion during this exercise. 

How-To: 

  • Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
  • Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out. This will be your starting position.
  • With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.  Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
  • Return your arms back to the starting position as you squeeze your chest muscles and breathe out.  Tip: Make sure to use the same arc of motion used to lower the weights.
  • Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

Chest-Focused Dips

Bodyweight (or weighted) dips are one of the best exercises you can do to broaden your chest. Not only do they trigger a top-notch anabolic hormone response, but they also give you a great stretch. Plus, during dips, you won’t fully lock-out your elbows, creating longer time under tension which will lead to explosive growth. 

How-To: 

  • For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms-length (arms locked) above the bars.
  • While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
  • Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
  • Repeat the movement for the prescribed amount of repetitions.

Cable Crossovers

artistic shot, black and white, of a young bodybuilder hard training in the gym: cable crossover

Cable crossovers are a great way to get a broad chest. They simulate a dumbbell fly, but from a standing position. When you perform these crossovers, keep the movement level with your upper chest to emphasize the area of your chest that contributes the most to its width. 

How-To: 

  • To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
  • Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
  • With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
  • Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
  • Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

Now What? 

Put these 5 exercises for a broader chest into practice to build an impressive chest that instantly gives you more status everywhere you go… Also… 

Don’t forget to grab your FREE copy of my book Bulk Up Fast. I already purchased your copy for you. Get it HERE

 


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One Response

  1. Sam Walker
    Sam Walker at |

    Hi Alain

    Always have enjoyed your content and knowledge on all things fitness and health. Are you still selling programmes?
    My first bulk was on your bony to brawny programme many years ago which went amazing all be it as a novice your gains come quickly . I’d like to bulk again and just wondered what you would recommend?
    Thanks in advance

    Sam

    Reply

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