How To Get A Bigger Chest

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

  3. Weighted Dips or Bench Dips will also help you build a massive chest if you can't do bench presses but depending
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    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)
  4. Click photos to see how to do Dips for a bigger chest

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…

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…

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↑…

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…

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

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

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…

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…

More Tips for a Bigger Chest

Other Body Parts

More Muscle Building Tips

More Manly Tips

Adrian Bryant NowLoss.com

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