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Did you know you could instantly make your chest and pecs look bigger without having to touch a weight. It’s true and in this video, I am going to show you how by correcting your posture you can have a much bigger looking chest by allowing your pecs to look the size they actually are. This is a step by step breakdown of the three things you need to do to get a bigger looking chest by the time you are finished watching.
First of all, you have to understand what is likely causing your pecs to look smaller than they are. It all starts with having rounded shoulders. If your shoulders are rounded forward you are shortening the distance between the origin and insertion of the pec minor and not via active contraction but by true muscle tightness and shortening. This causes your chest to look sunken in and even a little saggy.
In order to experience the true length and width of your pecs you need to make sure they are adequately stretched and that the shoulder joint can sit back in its natural position. This will require a two part attack of stretching the pec minor on the front side of the body and strengthening the muscles of the mid and upper back to establish an ability to hold this posture over time.
To stretch the pectoralis minor you have to stabilize your anterior shoulder against a squat rack or a door frame to prevent it from rounding forward. From here, you next want to retract your shoulder blades. Finally, with this position held you will elevate your arm at 90 degrees up over head to upwardly rotate your shoulder blade. This will counteract the motions of the pec minor and cause it to be stretched. Hold this stretch for 45 seconds and perform it every day if needed in order to reverse the tightness that has developed in you over time.
Next you have to strengthen the mid scapular muscles as well as the rotator cuff and muscles of the upper back. To do this, perform a band pull apart over and back. By keeping tension on the band at all time you have the ability to activate the rhomboids. The movement of the shoulders back and down can help to stretch out the pecs at the same time.
Finally, perform the elevated W shown here. This exercise will activate all of the muscles in the back while including the external rotation of the rotator cuff to ensure that the head of the humerus sits back in the glenohumeral joint rather than migrated too far out of alignment. This and the other band exercise can be done not just in your chest workout routines but as an adjunct exercise to your chest workouts as much as 3-4 times per week.
To truly get a bigger chest you will have to not just learn how to properly display it by correcting your posture but you it is also a great idea to actually try and grow it! You can do this faster and better than ever by training your chest like an athlete. Incorporate explosive training and chest exercises that improve strength without sacrificing muscle balance with the ATHLEAN-X Training System. Head to http://athleanx.com and get the exact program used by today’s top pro athletes to take your physique to the next level.
For more chest workout tips and exercises to grow a bigger chest at home or at the gym, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
how to get a big chest reddit Bigger Looking Chest in 3 Steps (NO LIFTING!) | |
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| How-to & Style | Upload TimePublished on 1 Oct 2016 |
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