[bbdude]

Ok, i am 14 years old and play basketball at a local team. I play with people thatare 2 years older than me, and therefore I need strength and weight. I often play Post (if u know what it is) what require some strength and size to be abl to keep the defender of the ball. So my question is, as u prolly heard so many times before: What exercises do I need to do to get my chest to grow and gain more shoulderwidth?

It would be nice if u could post some links with exercise and muscle information.


ty for reading

[bulldog23]

I would think that you should definitely be wanting to get your lower body stronger as well if you are playing inside. As far as answering your question you should just follow a normal training regime. Do a search for some training splits and try to find one that fits your schedule/needs.

[bbdude]

I have a pretty good lower body, i can run very fast and still run long if i want to. but ty for help. appreciate it :)

[Mygeeto]

all you shit should revolve around squats, lunges and calf raises

[carvedmarble]

the best exercises that Ive tried myself for chest/shoulder size and width and got the best results are:

chest: flat bench
Dumbell pullovers

shoulders: Military press
Dumbell laterals


The best suggestion is just see what you want to change, research the exercises/techniques and then try them out and pick the ones which work for you

[gym_addict]

every one 4gets about wide grip chins. so underated. The scapulae can be stretched, spread apart and made wider giving u an overall wider upper body and a good base to build an impressive chest and shoulders

[bbdude]

this thread is very old, my goals dont even count anymore:P