3 Chest Workouts for Maximum Width: A Variety-Focused Routine
This blog is dedicated to building the width of your chest, giving you a more fuller and deeper chest. This regimen will help contribute to a well-rounded chest, which isn’t just about pushing heavier weights. — Adding variety and focusing on repetitions helps target different angles confusing your muscles and stimulate growth. This chest workout is designed specifically to help increase your chest width while promoting muscle confusion and progressive overload. By varying your exercises, you’ll not only work your chest muscles in new ways but also keep things interesting and challenging. Before going through any workout regimen we strongly recommend consulting with your physician or a certified personal trainer to make sure everything’s good.
Here’s a look at some killer chest exercises that focuses on width
1. Supine Weighted Chest Press (Wide Grip)
This is a great movement for targeting the outer part of your chest. By using a wider grip, you shift the focus to the pectoral muscles, giving you a more fuller look, especially the upper and outer regions, which are crucial for achieving that sought-after chest width.
• How to do it: Grab the handles from the machine with a grip that’s wider than shoulder-width. Raise the handles slowly away from your chest and press it with full control. Focus on contracting the chest while at the mid to top part of movement.
• Focus: Build strength for 3-5 reps. The goal is to increase strength over time and master this movement before pushing for heavier loads.
• Burner Set: Finish off with a burnout set, aiming for higher reps until muscle fatigue kicks in. This will help push your muscles to exhaustion and encourage growth. Range for about 30-40 reps adjusting the weight to the desired goal.
2. Wide Grip Isolated Bench Press
The wide grip bench press is a classic and incredibly effective movement for building chest width. It isolates the chest more than a standard bench press, shifting focus away from the triceps and placing the load directly on the outer chest muscles.
• How to do it: Position your hands wider than shoulder-width apart on the barbell. Lower the bar to your chest and push it back up with control.
• Focus: Aim for 10-15 reps, using a lighter weight that allows you to focus on form and muscle engagement. This rep range is perfect for targeting the chest’s width and stimulating hypertrophy. Another rule of thumb is raising your legs for full isolation of the chest. Contract the chest muscles throughout each movement
• Burner Set: Just like the Supine Weighted chest press, focus on high repetitions to constantly keep the chest muscles under duress. This will help pump more blood in the chest giving you more gains
3. Dumbbell Width Push-Ups
Push-ups are a simple yet highly effective movement for chest development, and by using dumbbells for added depth, you can increase the range of motion and target more muscle fibers. The deeper you go, the more your chest muscles have to engage, leading to greater muscle activation. This is an advance way of the push up so if you are struggling with regular push ups, stick to those first until you’re able to sustain this exercise
• How to do it: Place a pair of dumbbells on the floor, and position your hands wide apart. As you lower your body, go as deep as possible to increase the stretch on your chest muscles.
• Focus: Start with a set of pause reps at the bottom to really engage the chest, and then go for 10-20 reps until failure. This combination of depth and high reps will push your chest to its limits.
Why This Workout Works:
This routine is designed to give your chest the right mix of heavy lifting and high-volume work to increase both strength and size. By focusing on the width of your chest, you’ll develop the outer pectorals, which are essential for creating that wide, sculpted chest appearance. However, remember that not all exercises work for every individual in the same way. Make sure to experiment with the reps and weights to find the right balance for your body.
Keep Pushing For Gains
Building a bigger chest takes time and consistency. Be patient and dedicated to your craft. It’s crucial to keep varying your workout routine, as muscle confusion and progressive overload are essential for continued growth. Try incorporating these exercises into your chest routine, and keep challenging yourself.
Not all exercises fit everyone’s body, there’s no one size fits all in becoming fit so don’t hesitate to make adjustments to suite you. Just keep building, pushing through, and getting those gains!
Video description
Unlock hidden gems for your workout routine! In this YouTube Shorts series, we’re showcasing underrated exercises that can help you build strength, improve mobility, and boost performance. These moves often get overlooked, in the gym but they’re perfect for leveling up your fitness game. Don’t miss out add these to your routine today and like and subscribe for more installments.
In the video
Static Bicep Curls
Upright Tricep Ext
Challenge
Static Bicep Curls Hold
3 sets 1 min. Each
Upright Tricep Ext
4 sets of 20