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.
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.
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Sounds good to me , so why so many thumbs down.
Human whiteboard
intro
Great little intro Jesse!
I just cant get enough of these cheesy intros!
Would like to see some sports specific advice. Lifting for boxing perse
0:50 "Well that's mean…" xD Almost spit out my corn flakes!
I love Jesse expression in the beginning
Yeah, nice intro alright !
Oh Jessie, you make colorful the video. Jeff with his pencils will never reach it without you😇 !!
Lol
We love Jessie!
How much does Jesse weight?
Jesse – you NAILED this intro bro!!
jesse looks good already
Do you think it's safe to do a floor fly on a full size foam roller?
Starting at 1:18, you can see Jesse flexing his chest.
That part of my pec has always been a problem for me too. Of course, much of that can also be traced back to my deep abiding love of Chinese buffets.
Jesse's intro gave me life!
I dont know why all bent dont come with a narrow rounded backrest to put more stretch on the pecs?
Great video man thank u so match !!!
With those dumbbell pushups, I wanted to say “Grasshopper, very good form”…..
that feeling when he draws over his nippels
I'll be doing these today 💪
Is the Pec Dec good?
Thanks 😊 sir your video is great 👌
Me after chest workout why the hell didn't I watch this earlier
How are you so good at drawing on people
Why cavalliere claims to be 190' ish pounds? 155 tops
Though I find the whole Jesse & Jeff thing mildly homoerotic (not that there's anything WRONG with that), I must confess that I LOVED Jessie's intro! More like that, please!
I think Jessie would be a GREAT extra in an old/epic Western. Hell, maybe even give him a speaking part. He could be the telegraph operator kid who comes running in and breathlessly tells Sherrif Jeff that his nemesis, Black Bart, and his men are a-ridin' into town for a shoot-em-up showdown at high noon – the only time anyone can tell in The Old West, apparently.
Or maybe Jessie could play the "pie-an-no" (piano) player in the local saloon/sex trade slavery ring run by Jeff's love interest, the chesty Madame McFly (chest, fly, get it?). In the end, he's probably best suited to play the nameless, eminently forgettable ranch hand who runs in and tells someone, anyone who'll listen, something bad has happened: a fire, a stampede, someone's kid has fallen down an abandoned mineshaft, or any of the other dangers that can befall the hapless denizens of that Obstacle Course of Calamity we know as The Old West.
Wtf he's drawing on him
"Grind until your torso looks like the Telsa logo"
#Pectoralmillionare #grindset
😁 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!
Use a bloody exercise ball Jeff. Sissel pro is fantastic for flys and DB pullovers, and and and and and…
Then there are those dudes that just have a wide pec with overhang and don’t do any chest training. Jerks.
Outro Outro Outro!
I am talking from 2021 Jessie became a beast
Why the Fuck you are exaggerating your every video?
“Now this is where it falls apart”
Damn😂
I've see like 25 coaches in my life, but no one explains this the way Jeff does. Bravo!
Love intro from India🇮🇳 💛💚💙💜
As good as Jesse looks here who would think only 2 years later he would be as big and ripped or possibly more so than Jeff. His gains are truly incredible
Complete absolute sciencetific nonsensical rubbish ur talking it's all about genetics
only jessie could pull off that intro lol
Can a cable peck deck be just as good?
I came here to watch the Sexy muscular Men….:)