A large chest commands a lot of attention, especially when the rest of your body is also in proportion to it. When reading the old timers such as Liedermann and even newer writers such as Randall Strossen, one comes to realize that it is indeed possible to expand and enlarge the chest, although many would have no idea about how to go about doing the same effectively.

There are many cases enumerated of people who were the proverbial weaklings with 33 inch chests who turned themselves around to 45+ inches, earning a name for themselves as well a strength of body and mind to be able to do many of those things that were virtually impossible to do before.

 For proper expansion several things must first be understood about the chest and torso structure: the chest is composed of muscle, bone, and connecting tissue, and as such, one must focus on all three areas in order to get the most size out of one's physique.

First, the bone structure: it has been shown that bone completely remodels itself every three months. In addition to that, bone increases in density as more weight is placed upon it, which is also shown by examining the bones of weightlifters - definitely stronger bones than the average person on the street. So what we want to do is to place regular force upon the bones that will send a message to our systems to make the bones bigger, and longer in some aspects, so that the whole support structure of the upper body enlarges. This will also end up encouraging the connecting tissue to expand and enlarge as well. A very basic exercise is a deep breath and hold. Set aside some time every morning and afternoon to do the following: take the deepest breath possible, hold tightly, and try to raise the arms up and to the side from an initial position of clasped in front of your waist. Hold this expanded position for as long as you can, and repeat at least 10 times. Follow this with what are called breathing squats with pullovers 3 times a week with reasonably heavy weights especailly in the afternoons. A breathing squat is when one takes an extremely deep breath and squats down, breathing out on the way up. This needs to be done at least 20 times, and must immediately be followed by the pullover on the floor. This is done by holding a light weight with both arms extended in front, and letting the arms slowly fall backwards over your head. Each time the arms go down, there must be a puling sensation in your ribs. Repeat this 20 times. This will take care of the bone and connecting tissues.

The next area to focus on is the chest muscles. These can be started off after about 2 months of practice with the above. Basic exercises are the chest dip, and the standing military press. These will build up the lower chest region, as well as the upper chest and shoulder tie-in area. Usually moderately heavy weight for 5 sets of 5 reps, increasing the weights slightly once 5x5 are possible. These are alternated every workout, and done in conjunction with the squats from the third month.

One year of these, and you will definitely kiss your narrow chest goodbye my friend! All the best!