hey guys im gonna head back to the gym after my injury thats lasted 8 weeks im just wondering how can i get a bigger outter chest.what exersies bring that part of the chest because i want a wide looking chest

Bojan,

Good to hear that you are on track again after your injury man.

The size and shape of your chest is determine by genetics. Though, you can improve of what you have. Make sure that you are hitting the different angle of your chest (Add also fly workout to your chest). You must have also a wider back frame to give you a wide frame look for your chest.Use barbell during your bench press, barbell bench press with tons of weight will give you maximum growth ( 3 sets of 8-12 reps) or you can use dumbbell for more effective of doing FULL ROM. You can use the same equiptment in inclined and declined. Don't forget to add flys workout as well. Mostly, spot your nutrition for maximum recovery and growth. And have a plenty of rest too.

sinice im bulking im trying to add on size this is my diet anyways so i know im gonna going size


Breakfast

Boil 5 eggs eat 2 whole
oats 100 grams
banana

Recess
Eat brown rice
200 g chicken
3 teaspoons olive oil

Snack
50 grams of almonds
wallnuts 28 grams


After gym
Banana
oats 100 grams
100 grams mass


Dinner
1 tuna
200 grams frozen vegtables
3 teaspoons olive oil

meal 6
oats 50 grams


Before you go bed
no fat skim milk
goldenvale Wheat biscuts

Cals=3506 Fat=123.27 Carbs=380.57 Prot=205.54
Boiled egg with yoak x2 = (10.56 fat ) (12.58 prot )(2.2 carbs )
Rolled oats 100 grams | Fat: 8.0| Carbs: 58.4g | Prot: 12.4g
Egg whites x3 = (0.6 carbs ) (10.8 prot) (0.3 fat )
Banana med size =(27 carbs ) (1.3 g prot) (0.1 fat)


Brown rice 100 grams = (2.0 g fat ) (71.9 g carbs ) (7.6 g protein )
skinless chicken breast 200 grams = (2.4g Fat ) (46.1 g prot) (2 g Carbs )
Olive oil 3 teaspoons= (13.6 g fat ) (0 carbs ) (0 prot) (0 carbs )

almonds 50 g = (fat 25.32 g) (carbs 9.87g) (prot 10.63)
wallnuts 28 grams (4 carbs) (4.3 prot) (18 fat)

mass gainer (42.5 prot) (42.5 carbs) (9.4 fat )
Banana med size =(27 carbs ) (1.3 g prot) (0.1 fat)
Rolled oats 50 grams | Fat: 4.0| Carbs: 29.2g | Prot: 6.20g

portview =(1 carb) (20.2prot) (6.2fat )
Olive oil 3 teaspoons= (13.6 g fat ) (0 carbs ) (0 prot) (0 carbs )
frozen vegtables (0.94 fat)(4.8 prot) (12.6 carbs )

Rolled oats 100 grams | Fat: 8.0| Carbs: 58.4g | Prot: 12.4g

No fat skim milk (0.25 fat) (8.5 prot) (13.3 carbs)
goldenvale Wheat biscuts (0.5 fat) (3.9 prot) (20.6 carbs )

@Mcmike is spot on. Making your chest wider is a matter of genetics, and increasing the overall mass of your chest. No specific exercises will actually make it wider.

You certainly should see some growth with those calories, and the foods you are eating look pretty good. Maybe lower the carbs a bit and increase the protein though to stick with those LEAN GAINS.

Remember that for muscle gain you should aim for HIGH VOLUME workouts too. How often do you train your chest? You might be a person who responds better to training muscle groups twice a week.

Jordan

I concur with these guys! ^^^

im planning to work 3 hours a day and every body part 3 times a week

OK @Mortalblood sounds good if you have a great ability to recover.

Do you make sure to utilise the suggestions @Mcmike gave with your chest exercises so that you are hitting the entire chest?

Jordan