How Get a Bigger Chest: Your Complete Guide

Here is your complete guide to how get a bigger chest

Introduction to How Get a Bigger Chest

Aimless repping is no longer acceptable. If you want a bigger chest, you must be methodical in your workouts.

While most men hit the bench (and almost nothing else) to bulk up their chest, our workout takes a smarter approach by combining two scientifically-proven workouts to add size to your pecs faster than ever. Alternate between our two sessions and you’ll have poppable pecs in no time.

Why You Should Build a Larger Chest

Mondays are known as International Chest Day for a reason; most guys understand that defining and sculpting their chest will help them look ripped. However, benching has more benefits than just how you look. All of that pushing will come in handy when you’re lifting or pushing objects in your daily life, which can range from barbells to broken-down cars.

How to Begin Building a Larger Chest

However, before you begin building, you must lay the groundwork for growth, and simply put, strength is the only true shortcut to size. Combining traditional German volume training (a weightlifting staple) with cutting-edge tabata protocols will maximize blood flow to your muscles for hyper-efficient results.

Remember to take two days off before starting the next session.

You’ll be manipulating the fibrous tissues around your muscles in the second session, which can make or break your results. Allow for more fascial stretching before hitting the pectoralis major (for depth) and minor (for width) to increase expansion in all directions during your next gym workout.

How to Construct a Larger Chest at Home

Before we begin, it’s important to understand that you don’t need a well-equipped gym or training space to efficiently build a larger chest. You can build an impressive chest with little to no equipment if you have the right knowledge — and you’ve come to the right place for that. Let’s explore some examples to get you started…

Press-up with Hands Elevated

Step back into a strong plank position, with your hands on a box. Bend your elbows to lower your chest to the box, then explode back up. High-rep burnout and strength development for floor press-ups.

Pressing the Typewriter

Hands should be wider than usual. Shift to the right and lower your chest by bending that elbow. Shift to the left, keeping your chest close to the ground, straightening your right arm while bending your left. Then you should Move from one side to the other.

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Band-resisted Press-up

Cross a resistance band across your back, with your thumbs looped through each end. Put yourself in the press-up position. Lower yourself and then press up, pushing explosively against the resistance of the band to activate the upper body muscles.

Building a bigger chest can be achieved through a combination of strength training exercises and a consistent workout routine. Here are a few exercises that can help target the chest muscles:

• Barbell bench press: This is a classic exercise for targeting the chest. Lie on a flat bench and press a barbell loaded with weight straight up, then lower it back down to your chest.

• Dumbbell flyes: This exercise is similar to the bench press, but instead of a barbell, you use dumbbells. Lie on a flat bench then hold a dumbbell in each hand. Open your arms wide, then bring them back together.

• Push-ups: This bodyweight exercise is great for building chest strength and can be done anywhere. Start in a plank position, lower yourself down by bending your elbows, then push back up.

• Dips: This exercise targets the chest, triceps, and shoulders. Place your hands on parallel bars and lower yourself down by bending your elbows, then push back up.

It’s important to note that diet and proper rest also plays a vital role in muscle growth. Make sure you’re consuming enough protein and getting enough sleep to support muscle recovery and growth.

It’s also important to consult a doctor before starting any workout routine and seek professional guidance in order to set a realistic and safe workout plan for you.

Reverse-Grip Bench Press

Everything in Texas is bigger! Texas powerlifting legends Anthony Clark and Jim Voronin have the two largest chests I’ve ever seen. Both performed bench presses with a reverse grip. Recent research has confirmed that the reverse-grip bench press activates the upper chest more than even the infallible incline press.

Bench Press

Despite the cries of “the functional crowd,” the most well-developed chests of all time have used this movement as the focal point of their chest training arsenal. These massive chests were built with the bench press at the core of the chest-training program, whether it was Ronnie Coleman or Arnold Schwarzenegger in bodybuilding or Doug Young in powerlifting.

Press-up

• Sets: 1

• 60 second reps

• 90 seconds of rest

Set up with your weight on your toes and your hands beneath your shoulders, your body straight. Keep your core tight so that a straight line forms between your head, glutes, and heels. Lower your body until your chest is an inch off the ground, then drive up explosively with your arms fully extended.

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