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2006/08/03, 09:10 AM
hello, i am a 21 year old and i am very new to body building. I have just started working out. Though i am not stoutly built my arms (biceps and triceps ) are decently built already, but what really worries me is my chest and shoulders. The shoulder span and chest width is very low. The chest(entire upper torso) looks very thin when viewed from the front. I want to build my chest so that it looks wider from the front.(and also increase my shoulders) Can you suggest any training schemes for this..?
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2006/08/03, 02:16 PM
For shoulders start doing heavy Military Presses, Push Presses, and Jerks. Choose one and do 3-5 sets at 5-8 reps at your 8-9rm...
For chest do Wide grip barbell bench press....try having thumbs past outer rings....this will put more stress on the chest and less on the triceps....Also try some heavy Incline Barbell Presses or Dumbell Flyes for 3-5 sets of 5-8 reps at your 8-9rm...
dont do more than 2 exercises for any bodypart and dont exceed 8 sets...also dont do more than 1 big compound exercise per bodypart.
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2006/08/14, 06:42 PM
I would do wider then shoulder width Bench press"es,The Bench press works the shoulders too,but for width I would use dumbbell lateral raises,and kettell Bell elbow raises,like Menace3000 said 5 sets of 5-8 reps at or around your 8-9 rep maximum,your body type has a lot to do with it,good luck.
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