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umarjaved_001
Question:
How do i increase my chest and shoulder width
My height is 5' 10", and my chest measurement is 36.5" and my shoulder measurement is 40". I have been using a chest expander spring to increase my chest and shoulder width. However it has not been much effective. I use three springs and pull them as far as i can, 10 times for 2 sets. What am i doing wrong, can anyone tell me and explain the proper form for doing this exercise.
P.S. i dont have access to the gym so this is all i've got.
Asked by umarjaved_001 - 5 answers - 10 weeks 5 days ago
scousemouse78
to improve muscle mass - not necessarily width - you need to increase the number of muscle fibres you would normally use... over a repeated fashion.
i.e. if you were to lift a heavy weight "8 to 12 times" you are going to increase your muscle mass of the muscle(s) you are using.
try and increase the weight on the following sets as well, to keep the stimulation levels high.
Submitted 10 weeks 4 days ago by scousemouse78elkynben
Why do not you go for other gymnastics exercises meanwhile? You know training must have variability. Check gymnastics at the fix - parallels bars, ... these exercises are different so perhaps you should do them as a different core stimulus. The same way goes for the same results.
Submitted 10 weeks 3 days ago by elkynbenscousemouse78
I dont know how you are going to do gymnastics if you dont go to a gym, but maybe you would consider setting up some sort of home gym. You only need one bench, preferably with a bar and holder or rack.
You will be able to do a whole array of exercises. If you want I can write programmes. Get in touch and i would be interested in helping you.
Chris
Submitted 10 weeks 1 day ago by scousemouse78smcfadden12
well if u dont go to a gym why dont u try startin out with 10 push ups per night and every two nights increase th amount of push ups ur doing by 5 and so on this shuld help build your shoulder and ur chest all in one, stay in touch let me know wat you think?
Submitted 10 weeks 1 day ago by smcfadden12elkynben
Also important as what, is the how you will go...
Because the shoulder would be mainly overloaded in your purpose, you should be very carefull about shoulder imbalances in order to avoid injuries, as PP article shows:
"...it is critical the imbalance that can be developed between the front of the shoulder and the back. In those athletes that are carrying an overuse injury in the shoulder, nine times out of ten they have overdeveloped pecs and lats relative to their trapezius, rhomboids, posterior deltoids, and posterior rotator cuff.
Submitted 10 weeks 1 day ago by elkynbenIn these situations, flexibility must often be improved, scapular setting must be taught, and the focus of gym exercises changed towards the back."