How To Get A Bigger Chest

The only 2 types of exercises you can do for a bigger chest are…

1. Bench press exercises such as barbell or dumbbell bench presses along with push-ups (the bodyweight bench press) and…
   
   Its best you do dumbbell bench presses to help you get a bigger chest faster because the dumbbells allow you to work your chest thru a greater range of motion forcing you to use more of your chest muscles.

Click photos to see how to do bench presses for a bigger chest

• 
  Barbell or Dumbbell
  Bench Press
• 
  Push
  ups
2. Weighted Dips or Bench Dips will also help you build a massive chest if you can't do bench presses but depending on how big you want your chest to be…
   
   You're going to have to use far more than just your bodyweight when doing dips so you're going to have to wear a weight vest, use a Dipping Belt, wear a book bag filled with weights (or other stuff) or even have a small child climb on your back or do whatever you can to add more weight to your dips because as you should already know…
   
   A bigger muscle is a stronger muscle and you can't get but so strong doing dips with just your bodyweight (and the same goes for pushups & bodyweight flyes as well)

Click photos to see how to do Dips for a bigger chest

• 
  Weighted
  Dips
• 
  Bench
  Dips

The ONE type of exercise that's not necessary for a bigger chest is…

Chest flye exercises such as pec flyes, cable flyes, dumbbell flyes and bodyweight flyes because…

• Chest flyes are an isolation exercise that work your chest muscles only and because it's an isolation exercise…
• You won't be able to use heavier weights while maintaining proper form & without hurting yourself but chest flyes are not a waste of time…
• Chest flyes will help you get a more toned and defined chest that's a little bit bigger but chest flyes cannot come nowhere near competing with dips and bench presses when it comes to getting a bigger chest because…
• Dips and presses are compound exercises that allow you to use much heavier weights which gets you a bigger & stronger chest faster.

Click photos to see how to do Flyes for a better looking chest

6 Workout tips for a bigger chest…

1. There's no need to do dips and presses in the same workout. Just pick 1 and do 4-to-6 sets of 4-to-12 reps using a weight heavy enough to only allow you to do 4-to-12 reps.
2. If you want to do a variety of dips and presses in your chest workout then limit your workout to a total of 4-to-8 sets so for example…
• You can do 3 sets of dips & 3 sets of bench presses or…
• You can do 2 sets each of Incline, Flat & Decline Bench presses.
3. You only need to work out your chest 1-to-2 days per week for a bigger chest.
• As your chest gets much bigger & stronger you may have to work out your chest less than once a week but if you're a pure beginner that's weak who's never done a lot of chest training…
• You may be able to get away with training your chest up to 3 days a week while still progressively getting stronger each chest workout by using heavier weights, doing more reps and/or sets.
4. Save chest flyes for the beginning or end of your chest workout
• You can pre-exhaust your chest muscles with chest flyes before dips and presses for a better chest workout or…
• You can do flyes at the end of your chest workout to further tone & define your chest.
5. Keep a training log so you can keep track of how much weight, sets & reps you're doing so you can keep beating your last workout to help you get a bigger and stronger chest faster so for example…
• If you did 5 sets of 10 reps using 225 pounds on the bench press then the next time you workout you want to beat your last workout by…
• Doing at least 6 sets and/or…
• Doing at least 11 reps and/or…
• Using more than 225 pounds.
6. Don't overtrain or try to work your chest more than 2 times a week (more is NOT better) and it won't help you get a bigger chest faster because your chest muscles need to rest and recover so they can grow and…
• If you're at a point where you're working out your chest more than 2 times a week but…
• You're using the same amount of weight, reps and sets each workout then you're wasting your time because you can't get bigger & stronger doing the same workout over & over without using more weight, reps and/or sets so…
• Make sure that you rest long enough (at least 2-to-3 days) in between chest workouts so you can beat your last workout by using more weight, doing more reps and/or sets &…

Here's a basic workout plan you can do To build a bigger chest…

• Do 4-to-6 sets of 4-to-12 reps of ONE of the compound chest exercises from GROUP A & then…
• Do 2-to-6 sets of 8-to-12 reps of ONE of the isolation chest exercises from GROUP B

GROUP A
Click on photos to see how to do exercise

Group B
Click on photos to see how to do exercise

When doing the basic chest workout above↑…

• Use the chest workout tips here & remember to only do the chest workout 1-to-2 days per week. You'll need to take at least 1-to-3 days off in between workouts if you're going to do it more than once a week &…
• Don't use weights that are so light where you can easily do more than 12 reps or… Don't use weights that are so heavy where you can't do at least 4 reps and for a better chest workout…
• You can do the GROUP B isolation exercises first (to pre-exhaust your chest muscles) before doing the GROUP A compound exercises &…
• Take at least 1 week off from doing this chest workout after you've done it 2-to-6 weeks in a row.

Do you need to work your Upper, Middle & Lower chest?

Unless you're a bodybuilder you really don't need to worry about working every individual area of your chest and…

You can build a bigger good looking chest just by doing the basic flat bench press, dips and regular flyes but if you're really self conscious and you really want to bring out the detail in each area of your chest…

• To work your upper chest you need to do Incline barbell or dumbbell bench presses, Incline flyes, elevated pushups and elevated bodyweight flyes and you can also do overhead presses to work your upper chest and…
• To work you middle chest you can do the regular flat barbell or dumbbell bench presses, flat bench flyes, pushups and bodyweight flyes and…
• To work your lower chest you need to do Decline barbell or dumbbell bench presses, Decline flyes and Dips &…

If you're going to work all 3 areas of your chest in the same workout…

• Make sure that you limit each area to only 2-to-3 sets and you can go in any order you want to but…
• It's better to start off working out your upper chest first, then middle and finally your lower chest because with your upper chest exercises…
• You're not using most of your chest muscles and you may get more of a shoulder workout than a chest workout depending on the angle you're incline bench is set (or the angle you're doing elevated pushups) and…
• As you go from middle-to-lower chest exercises in your workout you'll see the exercises get a little easier as you're able to use heavier weight because of lesser range of motion and the fact that your chest muscles are more involved.

Here's a quick example of a workout you can do 1-to-2 days per week working all 3 areas of your chest…

• Incline barbell bench Press: 2 sets of 4-to-12 reps
• Flat barbell bench Press: 3 sets of 4-to-12 reps
• Decline barbell bench Press: 2 sets of 4-to-12 reps

But a better way to get all 3 areas of your chest is to do a regular 4-to-6 sets of 4-to-12 reps workout doing middle chest compound exercises like dips and flat barbell or dumbbell bench presses (which basically works your entire chest anyway) followed by you doing chest isolation exercises for your upper and lower chest - for example…

• Flat barbell bench Press: 4-to-6 sets of 4-to-12 reps
• Incline chest flyes: 2-to-6 sets of 8-to-12 reps
• Decline chest flyes: 2-to-6 sets of 8-to-12 reps

The only 3 things that can stop you from getting a bigger chest are…

1. Bad nutrition

Use this 7 step diet to make sure you're eating the right amount of calories and getting enough protein in your diet to build muscle.

2. Bad form

Go thru all the chest exercise videos here to make sure you're doing the exercise correctly. Absolute perfect form is NOT necessary when doing all of your reps (or repetitions) of a chest exercise but you should at least strive for near perfect form on most of the reps you do.

3. Not getting stronger

Remember: if you're doing the same workout over & over using the same amount of weight, sets and/or reps each workout then don't expect your chest to get any bigger and stronger unless your goal is to maintain the chest size you have.

The tips on this page will make your chest look bigger & better but…

• You'll need to Go on a fat loss plan to remove any chest fat you have or…
• You'll need to see How to get rid of man boobs if you're having a hard time getting rid of chest fat with diet & exercise.

Make sure you also see…

• Best way to do Dips for bigger arms & chest
• All the chest exercises
• See how to prevent injury when doing bench presses and dips
• How to get stronger rotator cuffs

You may also want to look at…

• How to get a bigger back
• How to get bigger arms
• How to get bigger shoulders



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