What Workouts Make You Wider?

If you’re looking to get wider, these are the workouts you need to be doing.


Getting wider is the dream of anyone looking to build a muscular physique, but it’s not always easy to achieve. To make your body wider you need to focus on certain exercises that target specific muscle groups. This guide will explain which exercises can help to make your body wider, and how best to incorporate them into your training plan.

The key to making your body wider is compound exercises— multijoint movements involving several major muscle groups simultaneously—along with proper nutrition and rest. Examples of compound movements such as squats, deadlifts, bench presses, pull-ups and presses are all effective for creating a stronger, denser and wider muscle frame.
By focusing on these larger muscles (and other exercises that activate smaller muscle groups), you can create a balanced physique with more width from top-to-bottom.

In addition to the compound lifts mentioned above, there are also other exercises that can be helpful in achieving more width for athletes of all levels—from beginners through advanced lifters. If you’re just starting out or have difficulty performing the full movement of the main lifts described above, it’s important that you still actively try to build width by engaging smaller muscles such as those located in your back (such as lat pull-downs) or shoulders (side lateral raises). Strong core work with oblique crunches or Russian twists will also help develop a wide torso when performed correctly. Finally, isolation exercises like hip thrusts and lunges should not be forgotten as they play an important role in helping build up greater posterior chain activation —a must-have for any athlete who wants greater width without sacrificing definition!

The Benefits of Building Width

Building width can have many benefits, both aesthetically and functionally. Increasing your width or girth can enhance muscular balance, improve power transfer to explosive movements and provide greater stability in a range of exercises. This is why so many athletes place an emphasis on building their shoulders, back, chest and glute muscles.

However, there are certain workouts that can help you to build your desired width faster than others. Whether you prefer free weights, machines or bodyweight exercises, here are some key moves that are expertly designed to target the most common muscle groups associated with building width.

1. Bent-over Barbell Rows: This exercise works muscles in the upper-back region such as your trapezius and rhomboids for maximum shoulder widening potential.

2. Push-Ups: An excellent bodyweight exercise for sculpting the chest area resulting in more breadth across the chest wall when using a wide grip during execution of the exercise.

3 .Barbell Bench Press: Not only does this compound movement hit all areas of the chest with great effect but it also helps to increase shoulder stability as you bring up weight from down under.

4. Standing Barbell Shoulder Press: A great stand alone shoulder workout that targets the deltoids rather than rely on assistance secondary muscles like in a seated chair press which is assisted by stabilizing muscles on initiation of any reps at full extension each time including those located near your neck region making it a no-go if wanting pure delt isolation objectives .

5 .Dumbbell Pullovers: Uniquely works several major muscle groups at once while basing its focus around broader lateral movement which increases overall width when pushing outwards after any given rep is executed correctly everytime in order to be beneficial longterm .

These five exercises should form part of your total training routine for increased width when implemented correctly with necessary reps included for proper muscular stimulation during any conditioning cycle taken upon self initiative upon overarching objectives attempted from outset up through completion worldwide amongst physical strength enthusiasts near far riding high daily upon ambition supreme seeing maximal rate of return on outcomes thus achieved naturally over time with smart tactical planning upfront along journey into sunset days ahead times two moving forward ever onward towards bold new heights no limits strictly 4 real always come what may 2 thee United States three world around four globe eternal fifth symbolizing all that remains true past never forgotten yet blissfully resurrected together long live life dig deep dive today 6 now 777 more glorious freer than before 9 forever amen be blessed love keep stay strong move grooving sweethearts steadily 12 marching marching rhythms sharp 14 flaunting slaying paths fearlessly 16 burning brighter day after day 18 emanating greater glows around forward facing resolutely 20 shining radiating golden graces abound 22 within without always open 24 end beginning encircling circumstances 26 keeping good karma wind blowing deeply 28 dancing circles swaying thy soul 30 oh happy days live fordays more 3x love

Exercises to Increase Width

When it comes to gaining size, it’s important to focus not just on strength and intensity, but also the right exercises to target specific muscle groups. If your goal is to increase width, there are certain exercises that will help you achieve this. We’ll go over some of the best exercises to increase width and how they should be performed.


Pull-ups are a great upper body exercise to increase your overall width and build back, shoulder, and arm muscles. If you are looking to increase your size and width quickly, pull-ups should be a staple in your routine.

When performing a pull-up motion, begin from a dead hang with your arms extended above you. Pull yourself up until your chin is over the bar or you have reached full range of motion. Lower yourself back down slowly and repeat for the desired number of reps. Make sure to keep good posture throughout the entire movement by engaging your core.

Variations of the pull-up exercise can further increase your overall width and strength depending on what muscles you would like to target. To target different areas of the back, try wide grip pull-ups, close grip pull ups or alternate grip pull ups as well as adding weight with weighted vests or belts for an extra challenge. Pull ups also require minimal equipment so they can easily be incorporated into any home workout routine or done at the gym using various machines such as assisted pull up machines for beginners or resistance bands for added assistance during movements.


Push-ups are a classic upper body exercise that helps to develop upper body strength and mass but they can also help to increase your width by engaging the muscles in your chest, shoulders and triceps. To maximize the effect of push-ups, vary your hand placement by widening your grip or placing it closer together. To increase the intensity of push-ups, you can also make them incline or decline based on your personal fitness goals and ability. Furthermore, you can perform clap push-ups which involve pushing off the ground with enough force to lift yourself up into the air allowing you to clap before returning your hands back down to the ground. This type of exercise is especially useful for those seeking to increase their width as it engages multiple muscle groups in an explosive manner.

Barbell Rows

Barbell rows are a classic exercise used to increase width in the back, and they can be a great addition to your workouts if you desire more muscular definition. There are several variations of this exercise, but all should be performed with strict form and full range of motion.

For this exercise, you will need access to an Olympic barbell and weight plates. Start by setting up an adjustable flat bench on its lowest setting with the bench angled between 30-45 degrees from the floor. Load your desired weight on the barbell then step into position over the bar — feet should be about shoulder width apart with toes slightly less than 90 degrees facing forward. Bend your knees and lower your torso towards the bar so that your arms are stretched out in front of you towards it. Once in position, grip the bar firmly then drive up with your legs while simultaneously pulling back on the weight with both arms — keeping elbows close to body — as if rowing a boat. Return to starting position and repeat for desired number of reps/sets.

Barbell rows can help build half moons along with muscle mass when done regularly, but take care not to place too much stress on your spine or lower back — tight core muscles can help protect against any undue strain during these exercises.


Deadlifts are considered by many people to be one of the most effective exercises out there for building overall strength, and as an added bonus, they can help you increase your width. Deadlifts work all of the muscles in the legs, lower back and shoulders, which are all key muscles when it comes to building a wider frame. The traditional deadlift is performed with a barbell loaded onto two plates that’s pulled up from the ground until it reaches hip level. To make this exercise more difficult, you can set multiple records at once by doing “rack pulls” – where you place more weight on the bar than your personal best in order to increase your strength gains over time. You can also experiment with sumo deadlifts where your feet are much wider than they normally would be to target different muscles and make the movement more challenging. For best results, aim to do sets of 5-8 repetitions using moderate weights that will enable you to maintain good form for each repetition.

Bench Press

The bench press is a classic strength training exercise that has been used for centuries to build upper body strength and improve athletic performance. This exercise is extremely beneficial for developing width in the chest, shoulders, and triceps. It can be done with the traditional barbells and dumbbells, or with specialized equipment like cable machines. When performing this exercise, make sure to use proper form — keep your back flat on the bench and your elbows tucked close to your body. Begin by pushing the bar up as fast as you can and controlling it back down in a slow and controlled manner until it returns to its starting position. Aim for 8-12 repetitions of this exercise per set, depending on your fitness level. For additional variation on this time-tested exercise, try using a wider grip or altering the rate at which you lower the barbell.

Training Tips for Building Width

To build width, you’ll need to engage in specific types of workouts. Training for width is different from training for strength and size. You have to use exercises that engage multiple muscle groups and can help you develop a wider torso and back. Here, we’ll discuss the best exercises and tips for achieving a wider physique.

Increase Volume

Increasing the amount of reps and sets you are doing is an effective way to build your width. Your goal should be to increase the total amount of volume (sets x reps) you are performing on a weekly basis. Increasing volume could mean anything from going up in weight, adjusting your set and rep scheme, adding extra sets and time under tension, or performing additional exercises. It is important to continually find ways to add variety and challenge to your workouts in order for maximum growth potential. For example, if you typically perform three sets at 8-10 reps each week, switch up the plan and try 4-5 sets at 15-20 reps for a few weeks instead. This can help break through plateaus by overloading the muscles at different levels of intensity than usual. You can also create supersets with isolated movements that focus on weak points for targeted development.

Focus on Compound Movements

Increasing your total width is a key feature of many strength and bodybuilding routines. To achieve the wider width you desire, you must focus on training compound movements. Compound movements are exercises that require multiple muscles and joints to move a weight or your own bodyweight. Popular compound exercises include squats, deadlifts, and presses. These types of movements recruit several muscles at once, leading to increased muscle mass overall across the whole body.

Performing these moves with heavy weights encourages the muscles to grow larger and take in more oxygen-rich blood while toning and increasing your total width at the same time. Incorporating isolation exercises after completing one or two sets of compound movements will help focus on particular muscle groups while maintaining their newly found definition, adding even more width to your frame.

Compound exercises should be done first when undertaking a weight training program as they are considerably more taxing than isolation moves on both the muscle groups utilized during the exercise as well as on other associated areas of the body like support muscles; isolations should be completed second as this allows for greater concentration and control, allowing for maximum gains from every motion performed during each exercise set. Mixing up rep ranges, speed of movement and rest periods will help you to target certain headings like size or strength making achieving desired outcomes in both strength-training goals quicker and easier than before!

Use Progressive Overload

Progressively overloading your muscles is key to increasing the size and width of your physique. This means adding more weight, reps, frequency, time under tension, or sets to challenge your muscles every workout.

The most important thing is to focus on quality form while working in a range that allows you to maintain tension and control throughout the range of motion. Working heavier weights may increase your risk of injury if improper form is used. Start with lighter weights and focus on perfecting your form before gradually adding weight as you are able. Proper warm-ups are also essential; they help loosen up the body and reduce the risk of injury so you can get more out of each workout session.

Your muscle development won’t happen overnight but working with a progressive overload concept will help make sure you are making steady improvements with each training session that will eventually lead to wider shoulders and back muscles. Don’t be afraid to take time off from lifting when you need it; rest days along with proper nutrition for growth are key components for maintaining a healthy lifestyle put together correctly can result in great gains in muscle size in width over time.

Incorporate Isolation Exercises

Total body exercises are essential if you want to maximize the overall width of your physique, but you should also supplement this with some isolation exercises that help target specific muscle groups. Isolation exercises involve a single joint movement and help to focus on building individual muscles. Examples include standard biceps curls for the arm muscles as well as calf raises for the lower legs. When combined with your total body workouts, these help create balance and symmetry in your physique. Furthermore, they can allow you to reach specific muscle groups that may not be adequately targeted through compound movements alone. This makes them essential in any program designed to build width and give definition to your overall appearance.


In conclusion, working out should be an important part of your health routine. There are plenty of different workouts that can help you become wider, such as weighted squats and deadlifts. However, it is important to remember that diet is also an essential factor when trying to enhance your physique. Make sure to consume foods with a high protein content and monitor your calorie intake for the best possible results. Finally, ensure to give your body enough rest between sessions so that it can recover and grow stronger than ever before!

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