How to Get a Wider Chest (INNER to OUTER!)
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- Опубликовано: 14 июл 2024
- 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. In this video, I’m going to show you the best way to perform a bench press, dips, cable crossovers, flyes and pushups to build a wider chest than you are already getting from doing these exercises. The key is to take each through their full range of motion, which is something that isn’t often being done.
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To start it helps to understand a bit of the anatomy of the pec muscle. We know that there are three heads of the pecs; the upper or clavicular head, middle or sternal head and the lower or abdominal head. Only the first two are separately innervated and therefore responsive to slightly different stimulation from exercises. The sternal head however is only capable of contracting as an all or one unit. There is no such thing as targeting the outer portion of the pecs specifically.
That said, you can heavily influence the appearance of the outer pec depending how well developed your chest is overall. In other words, the chest muscle is going to be much broader and overhang your ribcage if you increase the size of it through proper training. Beyond that however, it is going to be most responsive to your growth inducing workouts if you don’t forget to take the chest muscle through it’s full available range of motion on every exercise and apply focused tension in the longest stretch position of the pecs.
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. Of course, you do this safely by pulling the shoulders back and expanding the ribcage. Never allow your elbows to bend more than 90 degrees at the bottom and don’t weight this unless you have the strength to hold the position.
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. From here, you also want to ensure that you initiate the contraction with the pecs instead of letting the shoulders or front delts dominate and take tension off the chest.
Next, you can apply these techniques to a pushup. 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.
Finally, the chest fly is a great option - but only if you don’t perform it on a bench but rather on the floor. As I’ve talked about many times on this channel, performing a bench unsupported version of the fly you are placing a great deal of strain on the anterior capsule of the shoulder when going too low with the arms and also not providing a safety net of sorts to prevent an overextension of the arm. The floor fly prevents this.
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.
As you can see, it’s how you do the exercises you do that makes all the difference not just what exercises you do. If you want to see just how much faster you’ll be able to grow a wider chest as well as the rest of your body, be sure to head to the link below and use the program selector to find the program that matches your body goals right now. Start training like an athlete and start seeing your best results ever in the next 90 days.
For more videos on chest workouts to grow a big chest and how to get wider pecs, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. 
Хобби
*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!
giveaway.athleanx.com/ytg/get-a-wider-chest
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
PLEASE TRY AGAIN NEXT TIME...
😣
Hahaha still not on time wtf
First and still lost
ATHLEAN-X™ cheee hoo
If Jesse stops his intros I'll internally rotate my shoulder 3 x 12
Lmao
I'm loving the gunshot intro from broscience
Username checks out
Haha made my day :D
Epic comment, absolutely epic.
"Do you mind me drawing on you?" "I'm honored." lol would have been my response too.
agreed!
Jesse: "Draw me like one of your french girls."
Jeff: "Dude, I can't draw."
Aaron should have to stop dumbbell fly.
Jeff doesn't hand out autographs, he draws your ideal muscle growth on your body instead.
Jesse is funny asf 😂
If you pause at 7:15 and youll see in the background there's something written in the back! "If you're reading this focus on the damn video"
Its inverted so i couldn't get it at first but damn 😂 attention to detail Jeff!🤭
more like “if you’re reading this concentrate on damn video”
Wow... I would have never spotted that by myself
Hillarious
@I want to die cause I'm alive haha i can mirror write so its easy enough to read as well
Haha Easter egg 😄
Muscle markers be like: aye who tf is this? This don't feel like Jeff.
🤣🤣
damn 😅😅😅😅
That's a good one dude
🤣🤣🤣🤣🤣
This gave me a good laugh 🤣🤣 thanks
Jessie's intro is 2019's greatest gift to the fitness community. 💯
The guy has grown over the years
I'm going to make it into my screensaver
😂😂yea
444th Like!
7:12 lol “if you’re reading this concentrate on the damn video” 🤣
Big brain
😂🤣😂
Lol!! I totally missed that
How tf you notice that
i thought i was the only one who noticed this
Jessie’s intro made me feel that all my sins were forgiven
The Holly Bear Jr. 😂😅
Me too
Lmao
Fuck did your dead dog comeback ?
What
1:06
Jesse stares into your soul as you stare at him back
MATT0927 56 yo 💀💀
🤣🤣
THAT LOOK IS SCARY!
that made me fucken LOL hahahah
No seriously though 🤣🤣🤣
I really wonder how Jeff managed to put out content at this point, he's pretty much covered everything
Would like to see video on proper positioning of feet during exercises especially cables.
@Gibran Maulana drawing on muscles class
These are my workout motivation videos. While I'm waiting for my creatine to settle I watch a few videos to get motivated
As long as people continue to do dumb shit Jeff will be there to save the day
@@joemomma7 i used to too, now know pretty mich enough so i drink coffe and play mobile legendz
Jesse is so happy just because he got upgraded to super power when Jeff used muscle marker on him.
Uncle Piccolo unlocked his mystic power
Lol Jeff drew on his nip
🤣😂.W
Wonder if it tickled :)
You nailed the intro bro. Gotta include humor to your videos. I love it. You two are the Dynamic Duo. Keep it up. Aloha
Say that now. I dare you😂😂😂
Not only dynamic, but FUNCTIONAL^^
Agreed.
We need a full Jesse transformation video at some point. That'd be so good to watch
Jesse is starting to look like Jeff’s younger brother :-)
Great work
he does haha
I think he's old enough to be his dad lol
YooForik he’s jesses uncle
@@greenrobot5 it's almost as if building muscle takes time and patience. If you could get huge in 2 years, there would be less dad bods
@@greenrobot5 if he got this result
without taking supplements and steroids in 2 years than it is already impressive
Anyone else get a feeling that Jesse was staring into your soul?
That stare can creep out ghosts
My soul became swiss cheese at 3:47
😂Yes you are absolute right! I’m getting this feeling also seems like the eyes of an …🦉
That’s just what he does
It reminded me of Woody from Toy Story
Gotta say, I enjoy the comedy with Jesse far more than I should
"Act wide to get wide."
Me: *Developes invisible lat syndrome*
😁
I heard jeff’s mom had to have 5 protein shakes a day during pregnancy because Jeff was repping out face pulls with the umbilical cord
Boy😂
Nice
It was noted by the doctors that Jeff wasn't just doing his reps, he was savouring them (as mentioned in 3:52)
Nice
Mannn...that cracked me up so bad!! :D :D
Jeff if i dont win the giveaway im gonna internally rotate my shoulders
Just stop doing face-pull
I see this on many of his vid comments and it is funny every time.
:D
Just didn't, so i just did.
*THAT'S AN ATHLETE LEVEL THREAT*
Albi imagine if this is Jeff from his other account 😂
I tried some of these tips in my chest workout today and boy did I feel the difference. Thanks for the content, Jeff!
Just wanted to say that between you and Jeff Nippard, I’ve gained a ton of visible muscle across my entire body in only about 4 months. I injured me shoulder bench pressing and after watching our videos on stretching and proper form and taking a month off of lifting entirely, I’ve been back in the gym for about two weeks with zero pain and feel stronger than before. Thank you so much for all of the free information to help me safely achieve the body I want. I get compliments all the time from people about how much better my arms look. You’re fucking awesome man.
What is that weird cloth-like material over Jeff's body!?
Rotator Cuff I believe it’s known as a shirt ( ͡° ͜ʖ ͡°)
Rotator Cuff it says 247365
You have no idea how many times I've injured you in my life, Rotator Cuff.
I think it's called a tea çshuurt
It's a muscle warmer
All jokes aside, after doing a chest exercise, you should do face pulls for shoulder maintenance.
Just Some Guy without a Mustache you’re over here too!
You were on nippards new video too
Why are you literally f*cking EVERYWHERE!?!?
Dude we both are always on same comment section anime bodybuilding and now I found you here..we should be friends.. where are you from
@@himanshukukreti3176 ha gau
Thank you Jeff & Jesse. Found your channel a few months back. As a “skinny hard gainer” your tips and techniques have really helped me both mentally and physically. No ego, no bs, just focused intensive training to be better at everything. Keep it up boys!
How are u doing now bro?
i just love how you 2 interact. so much fun, informative, entertaining and motivating. perfect team. keep doing more of those videos :)
Jeff looks like a mix of Lewandowski, Di Maria and van Persie.
🤣
He looks like jake gyllenhaal in this video
i like how he's a mix of all soccer players
No, he's exactly Hector Herrera
Lewandowski is dominant 🤣
Jeff: Thanks for being the shining example of what we need to fix
Jesse: That’s mean
Jeff: Yeah (proceeds to talk)
😂😂😂
😂😂😂. That's mean 😂😂
I gotta say, I love the fitness advice but I adore the comedic duo.
For me:
1) 2:10 The Dip
2) 3:58 Bench Press
3) 5:15 Push Up
4) 7:35 Foor Fly
not only what, but how
The comparison parts between you two is an awesome addition! Really helps visualizing what you're talking about!
Jeff literally comes in my dreams and tells me to externally rotate my shoulder
Looooool 😖🥴😂
I feel guilty whenever I catch myself sleeping on my side because of him.
MrZebub when I do that, I wake up with my shoulder hurting, sleep on stomach to back instead?
@@TheGwa10 Were you sleeping directly on your shoulder or having your hand touch your head? Jeff make a whole video dedicated to sleeping positions.
yeah my scapulas were dog shit from bad posture when sitting and sleeping on my left side so much. doing chest day inflamed my shoulders so much because my shoulders were rolled forward so far, still workin on my scapulas because they just dont stay stable if im not conscientiously putting the effort to do so because of the years i effed them over
Great to see Raymond taking over the camera when Jessie is busy!
Underrated comment.
Raymond is Jeff Cavaliere's stand power so he can do everything Jeff demands
Lmao took me a second to get it
3:49 Poor Jesse looks like a hostage. Poor Jesse.
B Quinn really 😂😂
laughed so hard at this that I blew snot out my nose, thank you.
Fuck this is too funny 😭
🤣🤣🤣🤣🤣
🤣🤣🤣🤣
Appreciate u Jeff, adding this into my note paper, and posting on my wall for implements
you guys both look like roman emperors. Jefficus and Jessitus
😂😂
New intro idea incoming.
Biggus dickus
Jefficus and Jessticus
True
*Jeff pulls out the markers* Jesse - "paint me like one of your French girls"
This is so underrated lmao
Hahahaha
Love the intro Jessie-give us more bro!
Great tips as always JC! Keep’m coming.
Jeff you are the best trainer on RUclips. You back up everything with facts. Thank you for sharing your knowledge with everyone
That proud moment when Jesse is finally ripped enough to be in the thumbnail
He's been in multiple thumbnails
You are late
Leave him alone, he supports Man U so how do you expect it to recognise pride.
You mean skinny.
@@sweetchildofnine6677 I know, but mostly on videos about hard gainers
I was fully engaged into this video cause of Jessie’s amazing intro
Just saying
Rick Mook his intro was truly amazing
This helped so much. You are a literal hero unbelievable that you put all this information out for free, thank you
Great intro Jesse. Great video. Thanks guys!
We need a Jeff Cavalier AthleanX.com stretching/mobility routine!
Mobility isn't required and recommended most of the time, it shouldn't vbe a routine. But I must say it all depends on your body/ exercises you are going to perform/ injuries. Basically it's not a one thing fits all.
So is stretching.
@@yoricks_shovel Thanks for the insight! I here from lots of powerlofters that they have barely any flexability. I know Jeff is all about the athletics so I thought he might be into that stuff.
Jeff does have a video on a mobility routine you can do before a workout, you can check that out. And if I'm not mistaken there are other videos as well that include a mobility drill/exercise you can do before performing specific exercises or working specific muscles.
As for stretching Jeff has dedicated videos to stretching specific muscles e.g chest, lats, biceps, etc. You can watch those, and after a workout stretch out the muscles you worked that day
@@razaj I tried to search up Athlean X mobility routine but most of them were more corrective that I've seen. I'll have to search it up.
Anybody else never knew Jesse’s last name until this vid?
where?
KeyBrute89 0:32
I knew but forgot
Most everyone knew, no one really cared/s
I knew WAY before (on Instagram) 🤪
This channel is amazing, he gives us great tips to get bigger stronger leaner and prevent injury and pain and even take away a lot of pain sources. He doesn’t sugar code and he doesn’t want us to buy an expensive program or products, he gives us great tips while helping us save money and they are legit with most of them being to fix form and get full range of motion and to just leave ego at the door. Love this channel
Always looking forward to your videos!
Physique definition level : Become a model for Jeff to draw on lol.
Jeff: how to build a bigger chest
Also Jeff: just add whipped cream
lmao this is already a meme?
I'd love to see some whipped cream on Jessie's muscles now
???? What is this?
@@michaelmaier7262
5:10 ; 8:59
ruclips.net/video/DqXReXD_wZc/видео.html
"act wide, get wide" would make a great on a shirt
It would make a great t--shirt for strippers too.
Thanks again, Jeff, for all you do for the sport and our health & knowledge.
Imagine spending your entire life training and eating healthy only to die of ink poisoning
🤔
Lmao
You're an Overthinker
Brilliant
Imagine living a happy and fulfilling life
Was that a gunshot noise I heard? *Dom Mazzetti flashbacks*
"please bear with the gunfire in the background and my speech impairment"... sorry, wrong channel 😁
lol
"...Like your entire body is covered in dickskin"
@@edtheangler4930 Do you not?
@@jbertucci "you'll have to excuse my Shatner esque pauses".
The work you champions are doing on Jesse is having superb results. Well done, guys. Monumental advice, many thanks.
😁 Always good to throw in some Jesse! Really learning a lot from your videos. Especially since I am 60 years old and I dont feel like injurying myself at this point in my life. Thanks!
If Jesse stops doing his intro I will never do facepulls again.
lol
Lool
Love the intro. Looking forward to the outro. Great vid as always!
Intro is great! Keep it up Jesse!
Another helpful video! Thanks! I'm trying what you suggested!
Love the vids Jeff. You have transformed how I approach all my workouts now. I had initially followed you for a year or so, but I didn’t really follow everything you said to the letter. And now I do, and I can tell the difference. Thanks for what you do man. Much appreciated, all the advice you give for free is crazy. Seriously crazy.
Jesse has made some solid gains! Great intro by the way...Keep it up Jeff! Love the hard work
Love the intro jessie!!! You guys rock!!
LOVE IT))) I'm a teacher and will use that: Thanks for being a shining example of what we need to fix))))))))))))))))))
"It just COMPLETELY disappears here..." Jesse's face at that point was GOLD
Jessie says: "I'm honored." It was great! Love his intro too.
Honestly the best channel I watch
I just watch these videos now to see Jesse's progress. So inspiring to see how far he's come in such a short time!
"Better luck next time"-gang, where you at?
Right here.
Right here.
Right here
Rip
We're always here
Not winning the giveaway is KILLING your gains (HERE’S WHY)
🤣
Does it work everytime? Or just sometimes? Please REVEAL this to us.
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.
Great information. I'll start using it right away. Great Intro Jesse! 👍🏼
I love the positive reinforcement and politeness.
Finishes dip
Jeff: "Good job."
Jessie: "Thank you."
Great intro Jesse, and amazing job on your progression!
You okes are tops! Thank you so much for these vids, it's not some guy showing off his impossible to copy routine while he's taking juice on the side to get an unattainable physique the natural way. Since following this channel I've been able to build my muscle exactly how I want, targeting the specific areas, learning how to do them in the correct form, break bad habits, minimize mistakes.. thank you thank you thank you!
great science breakdown of how to work the chest. thanks jeff
God rested on the 7th day.
Where as Jeff did face pulls
Liam Spurlock the gym is my church 🙄
Jesse, muscle markers and a new jesse Intro- we are blessed today 😂
Super demonstration and so specific to the point what he trying to say !
*Me when I click on the giveaway link:*
_"Hello darkness my old friend,_
_I've come to talk with you again..."_
Can't complain though this guy gives out like legendary workouts and advice for free all the time so yea 🤷♀️
Just what I was looking for! Awesome vid. Don't bust on Jesse too much :)
Jesse is looking great. Clearly hard work put in. mad props.
So glad I found you a while back. Loyal fan 5ever.
Been lifting for years and my chest has never been anything. Until I found this Chanel a few months ago and now it's coming along. Thanks athlean x
What were you doing? Seriously 😂 i only been push ups and my pecs are in shape. I dont do chest anymore. Boobs
Warm Association I was doing number of things wrong. Not having my shoulders down. Had my shoulder in front of my chest taking the pressure into my joint rather than shoulders back behind my chest. Also one day I looked sideways into the mirror while benching and realised they weren’t under the bar but tucked into my sides kind of? (Difficult to explain) but made them more parallel so my chest took the pressure. But over all just improving my mind muscle connection to the chest. But to be fair no one in my family has chest, just broad shoulders and a wide back lol
@@LeviPS3 Guess we have the same type of build, wide shoulders and hard to get mass on the chest. I share your experience with shoulder placement in chest exercises. Good luck mate
@@Lyaaaamlyaaaam I agree, as I get older I don't want 'overhang' at all, I'd rather Brad Pitt, or the Old Spice guy chest where it does sort of dissipate under the nipple - a built upper chest is the key to looking good imo, big lower chest that is rounded looks like boobs and over time will become boobs, having big lower pecs doesn't look athletic
@@Lyaaaamlyaaaam 🤣😂🤣feel that
Jesse will be the next Brofessor with that gunshot intro
Reps for Jesus!!
You guys are improving millions of people’s lives! In my opinion you are hero’s! (And very funny)
GREAT VIDEO GUYS!!! THANK YOU for the knowledge and safety of each exercise!!
Next week: WHY GETTING TOO WIDE ON YOUR DUMBBELL PRESS IS KILLING YOUR SHOULDERS
It's true though
😂😂
No kidding. Can't go wide like he explains due to surgery on my shoulder after tears to rotator, labrum & bicep. Guess those people are screwed?
@@jessmckinney6479 yup, the more you spread your elbow the more internal rotation occurs, especially when bench press is the kind of exercise you load heavy, so no thanks. Some people could get away with it but imo it's just not worth the risk. If the point of going wide is to increase shoulder adduction, then do something else something safer, crossover, pec Dec, etc.
@@jessmckinney6479 Give yourself time to heal, afterwards get advice from a physical therapist.
Thanx Jeff this really worked for me .by the way love the intro Jess
YOU DA MAN! Wish i watched this before i went to gym today. Gonna apply this for the next one.
Truly the best teacher 🛐 thank you!
One of my friends said this week I’m becoming Jeff Cavalier one of the best complements I’ve ever got
The chest has been one of the toughest parts to develop for me. Thanks for the info, Jeff.
Really like these videos and have seen good results from following the advice. I also like when Jesse makes his guest appearances, this was a great intro!
Love your intro… we are looking forward for that out-tro 👍
'If you wanna get wide, you gotta be wide' ~ a sentiment carried over from Jeff's first (and last) participation in Mr. Creosote's Masterclass.
Jeff can you do a video on working out with spinal deformities like hemivertebra and scoliosis
@@bluehornet197 no I myself am fine despite my deformity and I can still workout and do things others can, but maybe he might know something I don't and I may need to know it.
I like the chemistry between u and Jessie. Great videos keep it up
Love your videos Jeff ❤
Sick intro bro. The pistol just takes it to the next level of badassery.
It’s like you read my mind Jeff...I was LTERALLY just thinking about this 12 minutes ago‼️‼️‼️
Jessie such a great sport! good work guys
Jesse - you NAILED this intro bro!!
Next video: Better luck next time is killing your gains!
we are going all the way until we win one!!!
S*** did someone actually won one day?
*NON-NEGOTIABLE!!*
Hey we're twins!
@@danielpavlick5006 my long lost brother! Hahahahaha