How to Get a Wider Chest (INNER to OUTER!)

How to Get a Wider Chest (INNER to OUTER!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I’m going to show you how to build a
wider chest. I don’t care what angle you’re viewed at. To do that, we’re breaking out the muscle
markers and we’re bringing in Jesse. Your beloved Jesse. JESSE: Wait, wait, wait. You forgot my intro. JEFF: The ‘what’? JESSE: My intro. It’s awesome. Just do it again. JEFF: And to do that, we’re breaking out the
muscle markers and we’re bringing in Jesse. [music plays] JESSE: It’s awesome, right? JEFF: I don’t believe you. JESSE: What? Come on! JEFF: Guys, let’s talk about wide chests. Thank you for coming because you’re my example
of someone that does not have a wide chest. So, thanks for being the shining example of
what we need to fix. JESSE: That’s mean. JEFF: So, here we go, guys. What we’re talking about when people talk
about a ‘wider chest’ is, we’re really talking about the difference between here and here. Now, we start to take out the muscle marker
and realize that we’re talking about the length of the muscle from its origin here on the
sternum or clavicle, out to the arm. It feeds into this direction. Top down there, and – I hope you don’t
mind me drawing on you. JESSE: I’m honored. JEFF: Okay. So, it comes up like this, up through here,
and feeds up into that point. So, what we see with Jesse is, if we turn
to the side, this is where it falls apart. It sort of disappears over here. There’s no overhang, there’s no width. And while there’s nothing you can specifically
do to create a targeted attack plan just for this area of the chest, there are ways that
you do the exercises you’re doing that are going to allow for a much better developed
chest because a bigger, more developed pec is going to stand out more. More importantly, it’s going to hang over
here more. But it’s how you do the exercises you’re already
doing. So, what I want to do with Jesse and take
you guys through is each of the exercises that will have the most impact. Not just what you’re doing, it’s how you’re
doing it. Remember, how you do what you’re doing and
why you do what you’re doing is always going to have the biggest effect. You ready to go through the exercises? JESSE: Let’s go. JEFF: All right. So, I mentioned “common exercises”. The dip is one of the best ways to attack
this and start developing your chest. It’s how you do the dip, though. So, the first thing you want to do is make
sure you’re applying the most tension to the pec as you can, by prepositioning your body
the right way. Meaning, put some extra stretch on it. The way we do that is to get away from these
rounded shoulders – like that, when we do dips. That’s ugly and a lot of people do it. Instead, open the shoulders up. Really try to open your chest up. I say, “act wide to get wide”. So, we act wide and that puts a lot more of
that stretch on the pec, based on that attachment we just saw. Now when we go and do it you don’t just
get down there and bounce right out of it like that. You’ve got to savor that stretch on the pec
on the bottom. So, he’s in this position for one or two seconds
and then comes back out of it. Think of it like a pause dip. Down, he has the tension here. You can see it working. Now come up. What this is doing is exploring more full
range of motion. There’s no magic technique that’s delivering
impulses right here to this area that’s going to make it overhang and get wider. It’s just that he’s training this exercise
through a more intentioned full range of motion. Good job. JESSE: Thank you. JEFF: Remember I said, ‘It’s not the exercises,
but it’s how you do the exercises’? Obviously a bench-press is part of the equation
here, but how you do it is the most important thing. Jesse, go ahead and do a bench-press. Lots of things here that I don’t like, and
I don’t want you doing. So, let’s reset this. The first thing: remember I said, “If you
want to get wide, you’ve got to be wide”. To be wide you’ve got to open your chest up. Consciously open your chest up to setup the
positioning. That’s going to fix your shoulder blades and
put them in the right position to start anyway. But you can see that even getting into that
position, he’s placed more tension and stretch right here on the pec. So, what we want to do is make sure on the
bottom of every repetition we savor that. We allow that stay there and develop it. So, what we do is press, and when we come
back down, he gets to the bottom and once again, a pause. He’s going to hold that there for just one
or two seconds and come back out of it. When you come out, the second thing he was
doing before was pushing and leading with his shoulders, which is going to immediately
take the tension off the pecs that he established at the bottom in the first place. We don’t want that. Once it’s established here, you want to keep
it by leaning and pressing with the chest. Almost squeezing your biceps together, rather
than leading with your shoulders. So those two, little tweaks there are going
to make a profound difference on the development of the pec. Again, not because there’s a magic to what’s
happening there. It’s just that you’re exploring a more full
range of motion by getting down there and opening up that chest. Then making sure tension is applied to it
in that stretched position. Next up is a pushup. We talk about common exercises, but they’re
commonly performed incorrectly. At least when it comes to the purpose of trying
to apply as much tension to the pec throughout as much of the available range of motion as
possible, we can do it with a pushup, where some people think we’re limited. We’re not. What you do is get down into a position do
to a pushup, but instead of limiting yourself down to the ground, you can grab a pair of
dumbbells. Not only is this going to help some people
who have wrist limitations, but they’re going to allow for a greater range of motion on
the chest to get that arm a little bit more behind the body. These are all safe positions for the shoulder. We’ll talk about one that isn’t so much, later
on. You get down here, you can see the tension
on the outer pec there. It’s not necessarily specific to the outer
pec. It’s just tension on the pec in a more elongated
position. A more fully extended position, or adducted
position, is going to allow for more overall tension, greater range of motion, and greater
range of motion under load. All the things that are going to develop a
pec better. So, you see Jesse doing it here. Once again, you can apply the pause to the
bottom of every, single repetition. The thought, as he goes down, he wants to
try to attack the ground with his chest. The hands stay where they are, the shoulders
almost stay back, and the chest leads the way down toward the ground on every repetition
to try and open it up and get wide. Again, hang out for a little bit on the bottom
and come up. Just increasing the tension for a longer range
of motion that’s what your pec is allowing you in the first place. So now you’re probably thinking, “Jeff, if
you’re so in love with this tension applied in a more abducted or extended position of
the arm then you must love the fly.” Like this. If you haven’t watched enough of my videos,
I advise that you do because you’d see that I hate the fly. As a physical therapist, if there’s one exercise
that does accomplish this – it does – but at the expense of your shoulder and at a high
risk of your shoulder health. That would be it. But there are things you can do. I wouldn’t leave you hanging. This is one of them. If you have access to a cable what you do
is put yourself in this same position here. What Jesse did, and what I want you to do
as a first step is open up. Get that chest further back. We know, just by virtue of this muscle marker,
if this arm is rounded forward, we’ve just shortened that muscle from origin to insertion. But if we open it up, we’ve already applied
a stretch to it, just by changing our posture. So, from here, he has the tension on here
and he’s going to initiate from this area. Initiate and then we can fully adduct on this
exercise. One of the things we can’t really do on the
other exercises. So, you take this pec through its entire range
of motion. All the way out, and then across, and adducted,
and shortened all the way across the body. It’s a great option for us to do that. Again, you keep the chest out the entire time. Never let it collapse and cave in. Always keep it out. For me, keeping the numbers out, and then
bringing the arms across the body. Let’s say you don’t have access to this. What you could do is go over here and do what
we call a floor fly. The benefit of the floor fly is that it gives
us that safety net. It gives us the floor as something to protect
and over extension of the arms, jeopardizing your shoulder health. But what you do instead of doing it flat on
the floor, you use one of these. A half of a foam roller. This will allow you to get even a little bit
more of that opening of the chest because you’re up, elevated about two or three inches
off the ground that you see is now possible. When we do this, because of the ability to
open up safely because the elbows are really only a millimeter or so off the ground, and
the ground is there to catch us if we need it, we have the opportunity to apply that
same tension in amore abducted position. Greater range of motion. Increased tension over greater range of motion. All the things we said in the beginning that
are going to allow you to get more out of every repetition you do. The accumulation of which is going to apply
more overloaded stress to your pec and it’s going to help it to grow. When it grows, what happens? This pec starts to get bigger and bigger and
the width will come. The width will start to come in as we see
here. Again, this is not Jesse’s end goal. This is a just a step up. And for you guys who aspire to be even better
than this. Again, it’s all going to come down to how
consistent you are with the right type of training and how you do the exercises you
do. If you’re looking for a program that puts
together all these things in a step by step fashion, putting the science behind what we
do because we know how much it matters; they’re all over at ATHLEANX.com. In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below. Let me know what else you want me to cover
and I’ll do my best to do that for you. If you haven’t already done so, click ‘subscribe’
and turn on your notifications so you never miss a video when we put one out. JESSE: Oh, if you guys loved the intro, let
me know. Leave a comment below saying “Intro”. JEFF: Do you have a specific outro or are
we good? JESSE: No, we’re good with that. JEFF: Okay, good. JESSE: I’ll develop an outro at some point. JEFF: All right, guys. I’ll see you later.

100 thoughts on “How to Get a Wider Chest (INNER to OUTER!)

  1. NOTIFICATION SQUAD GIVEAWAY – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them 🙂 Just try next time. Click the link to see if you’ve won. Good luck! 
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  2. nice video love your work . any excerices to target the upper pec that i believe its the more important from asthetic side?

  3. hello athlen x may i ask you a supplement related question , first of all let me make this clear that im living in a country far away from USA and its really hard to get even big name suppliments here so unfortuntly i can not use your products , ok what is available here on market is whey and eaas , right now im losing fat and i got somewhere around 20 % of body fat but im also having a long term plan to be more mosculen anyway , between bcaa eaas and when which ones or combinations should i go for , thanks a lot

  4. LOVE IT))) I'm a teacher and will use that: Thanks for being a shining example of what we need to fix))))))))))))))))))

  5. Hey Jeff, really appreciate the work you do, I needed some help to grow my inner chest. It's kinda pressed. And hard get it out. The only way it does is when I hold my breath hard. Please reply /

  6. Sir I want help
    While doing push-ups my both shoulders are not going simultaneously down,,,, my right shoulder is dropping down more than the left while doing a push-up

  7. 2019 Award for Creativity in gym — only Jeff could think of using half a foam roller (oh well, it's not a roller anymore)!

  8. When you're doing the dip isn't that more focus on the tricep? When he was benching, I feel like he's putting more stress in the shoulders, no? Im just trying to better at my craft

  9. For anyone watching this, rotator cuff external rotation exercice, is the BEST to get that part of the chest out hanging. Try it for yourself. It should be felt instantly.

  10. The open chested cable fly WORKS! I've done this naturally, but for all you old guys (over 45; I'm 47). Do this!!

    I also have a surgically repair shoulder, so a basic fly is a terrible movement and is absolutely off limits for me. Fullest range of movement and open that chest. Awesome!! Jeff…terrific job. Love the videos. (Jesse, awesome intro…hope the out-ro is just as good. Cheers).

  11. What types of body parts can I workout?

    I know there’s the legs, arms, chest, shoulders and core.

    Am I missing anything?

  12. I myself have this problem with my chest and never knew how to fix it. Thanks Jeff for showing me how to improve on my chest exercises to address my lack of outer pec muscle.

  13. Lol when I first hit the gym in high school in 2010 I would try to work on my inner and out chest by doing wide grip and close grip push ups and bench press from flat bench to incline and decline but that was more of a high school weight room norm. These are a lot more advanced with, like you said, minor tweaks to great chest excercises already

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