Building wide Pecs

  • ATLtraveler

    Posts: 1

    Feb 09, 2011 6:48 AM GMT
    hey guys,

    what is the best set of exercises for building that broad pec look? I want to build my chest broader vs. thicker. thanks
  • Bunjamon

    Posts: 3161

    Feb 09, 2011 1:33 PM GMT
    Flies flies flies!
    Incline-DB-Fly.jpg
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    Feb 09, 2011 5:07 PM GMT
    Bunjamon saidFlies flies flies!
    Incline-DB-Fly.jpg



    FLYES! *SWAT!* icon_lol.gif

    I dont think they do anything for me though. I got more results doing cable crossovers, after my bench.
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    Feb 09, 2011 5:16 PM GMT
    wide grip push ups and wide grip bench press
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    Feb 09, 2011 5:36 PM GMT
    God-given broad shoulders. And chest fly. Or wide push ups. Lots of them.
  • tallchris

    Posts: 121

    Feb 09, 2011 5:57 PM GMT
    Try dips. I did almost everything else for many years. I avoided dips as I gather they can damage your rotator cuffs. Then recently I tried them and they built muscle on my outer pecs way faster than anything else.

    But be careful - use a machine to start if you can, warming up with low weights and stretching. Stop if you feel pain in your shoulder joint when using a heavy weight. I understand rotator cuff injuries can be slow to heal, so don't risk it.

    We are all built differently. For example, dumbell raises with arms straight in front are usually done for front delts. For me they are best for building my upper pecs - much more than the incline presses which are the classic exercise for that. So I suggest you try a variety of exercises and see what works for you.
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    Feb 09, 2011 7:51 PM GMT
    When someone asks me how they can change the shape of a particular muscle, I always stress the importance of choosing their parents wisely.
  • massbuildah

    Posts: 276

    Feb 09, 2011 8:02 PM GMT
    Wide grip bench, wide grip decline and dips...

    flyes won't really do that for you....
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    Feb 09, 2011 8:33 PM GMT
    iguanaSF saidWhen someone asks me how they can change the shape of a particular muscle, I always stress the importance of choosing their parents wisely.


    Lol. Good point, as genetics play a huge role. But luckily we do have control over things like that through diet and exercise.
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    Feb 09, 2011 9:41 PM GMT
    I know this is for wide chest exercises.... but any suggestions for workouts that will help with my shoulders
  • massbuildah

    Posts: 276

    Feb 10, 2011 2:25 AM GMT
    jackjameson41 saidI know this is for wide chest exercises.... but any suggestions for workouts that will help with my shoulders


    Military presses...heavy, and often
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    Feb 10, 2011 6:23 PM GMT
    I use dumbbells more that the barbell bench. It gives you the stretch and focuses more on the pec than tris and shoulder. I go deep and heavy on the dumbells, incline, flat and decline. Try that.
  • SoDakGuy

    Posts: 1862

    Feb 10, 2011 6:26 PM GMT
    I concur.

    Bunjamon saidFlies flies flies!
    Incline-DB-Fly.jpg
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    Feb 10, 2011 6:29 PM GMT
    This workout is really great. Helped me widen my chest quite a bit.

    http://www.youtube.com/watch?v=ruR1HLYLNT8
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    Feb 11, 2011 12:21 AM GMT
    wide grip bench and flies
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    Feb 11, 2011 4:19 AM GMT
    Like they say, flys. . . and try the perfect pushup device, it builds up your entire chest
  • 2theTEE

    Posts: 637

    Feb 11, 2011 4:53 AM GMT
    Definitely cable/DB flyes, bench presses, and push ups...try doing 'em at different angles/positions too.