Wide Chest Workout
March 7, 2009
When a man looks in the mirror, he hopes to see a nice, wide, well-developed chest. Although genetics play a part in dictating exactly how wide his chest will be, if the man makes some lifestyle changes, dedicates himself to a daily exercise routine, and uses some patience, he can develop a strong chest and a powerful look.
When you are creating a daily exercise routine that includes a wide chest workout, you need to understand what muscles need to be worked on. The two muscles that widen and create chest definition are the pectoralis major and the pectoralis minor.
The pectoralis major, commonly called the pecs, is a fan-shaped muscle that is on the top half of your chest. The pectoralis major is the muscle that helps your shoulder move your arm.
The pectoralis minor is the chest muscle located on the upper part of your chest underneath your pectoralis major.
Push Ups
The simplest exercise that should be included in your wide chest workout is the push up. To do this, all you need is a flat piece of ground and enough room for you to lie on your stomach. If you want to increase the effectiveness of your push up, try doing them on a small incline.
Bench Press
The bench press is another classic chest widening exercise. Before you start doing any bench presses, make sure that you have a partner or trainer who is willing to spot you.
Even the most experienced person can accidentally drop the barbell while doing bench presses. To properly perform a bench press, you need to lie on your back on the exercise bench and grab the barbell with both hands. Slowly lower the barbell towards your chest; after a brief pause, extend your arms. Keep repeating the process until you have done ten repetitions.
Flat Dumbbell Flies
Flat Dumbbell Flies should be a part of every wide chest workout. To properly perform this exercise, you need an exercise bench and a set of lightweight dumbbells. Lay flat on your back on the exercise bench with the dumbbells resting on your chest. Slowly lift the dumbbells off your chest, extending your arms until the dumbbells are parallel to your shoulders. Slowly lower your arms and return to your starting position, then do ten reps of the flat dumbbell flies.
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I am a young man of 19. And I am a student. My chest is only 31″. Now i am going to have job. And 34″ chest is required. i have a time of about 3 mounth. Please tell me what shoud i do to bost my chest. I will be very thankful to you!