Wider "chest"

[SouthernIllinois]

For the past few years i've cycled through almost everything i can think of and i really want a wider chest. Everything i've tried has just made my chest stick out more but i'm looking for more of a lat work out that will give me the "triangle". I do dumbell flies (incline and flat) bench, push ups, rows, lat pull ups... nothin really seems to make my lats fire as much as i want them too. do you guys have anything that i can try to get my lats to bulk out so that they sit more under my shoulders??

[RoaringMad Mac]

It seems you are doing all of the correct exercises in the list to make your lats look flared out so to speak, If I had one thing to say that would help in making them flare out even more may I suggest you do some extreme stretching like haning from a pull up bar with some added weight around your waist and also just really getting some good stretches in that area. on your downward movement on any of the rows you should let the weight really pull on your lats till it almost hurts.

Also doing heavy but correct form dumbbell flys will help with the outer portion of your chest and give you that triangle look you are looking for. It will really help maximize mass in the outer pectoral area.

Good luck.

Mac .

[SouthernIllinois]

ok when you say to add weight while hanging in the pull up position should i (instead of doing a full pull up) fire my lats, then release, then fire...etc.?? or just hang with them fired??

[RoaringMad Mac]

Hang with them fired. Get the most painful stretch out of them possible.

[madman]

If you can get 8 pull-ups un-weighted, start by adding a 10 to the weight belt and get 5 or 6. Then when you work up to 8 with a 10, put on 20 and so on. That's part of the way I ended up with a 60" chest measurement - my back grew like crazy.

madman

[madman]

Here's a pic to show you the results of what I posted above -


Hope it helps,
madman