To get a wider body, focus on specific exercises targeting the muscles of your back and shoulders, often performed at home.
Exercises for a Wider Body
Here's a breakdown of key exercises to achieve a wider frame, incorporating information from the provided video:
Lateral Raises
- Technique: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Raise your arms out to the sides, keeping them slightly bent at the elbows, until they are parallel to the ground.
- Important: According to the video, focus on maintaining tension in your side while performing this movement, and at the bottom of the motion don't lose tension on the side, instead slowly go back down.
- Benefit: This exercise works the deltoid muscles, specifically the lateral head, which contributes to a wider shoulder appearance.
Other exercises which can assist in getting a wider body
- Pull-ups
- Rows
- Overhead Press
- Face Pulls
Training Principles
- Consistency: Regular training is essential for muscle growth. Aim for at least 2-3 workouts per week focusing on these exercises.
- Progressive Overload: Gradually increase the weight, reps, or sets as you get stronger. This will ensure continued muscle growth.
- Proper Form: Prioritize proper form over lifting heavy weight, to avoid injuries and maximise muscle activation.
- Nutrition: Combine your training with a balanced diet, rich in protein for muscle repair and growth.
- Rest: Ensure you get sufficient sleep for muscle recovery and growth.
Summary
| Exercise | Muscle Targeted | Technique Focus |
|---|---|---|
| Lateral Raises | Deltoids | Maintain tension, controlled movement |
By consistently following these guidelines and performing the recommended exercises, you can achieve a wider, more muscular body.
