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 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…

Make sure you also see…

You may also want to look at…



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There are 48 comments
Alpha

hi,i need help

i think im the worst of hardgainers.i want build my upper body.any suggestion

April 14, 2014

Adrian Bryant

go here for easy gains

April 14, 2014

sunny

Is it necessary to hve some fat in stomach(tummy) for gaining chest size??
N cn v do abs n chest on altetnate days 1-2 days a week?

April 07, 2014

Adrian Bryant

no, as you lose fat all over your chest may look smaller but it's not a bad thing due to fat loss

April 07, 2014

Nafees

Hello,

I was just wondering how long should the rest period be between the sets?

Thanks in advance.

March 05, 2014

adrian bryant

no longer than 5 mintues

March 05, 2014

Burd

I'm in a clinical research trial for 30 days and want to exercise to build my arms and chest and burn fat mostly lower body..and only have my body weight to use..can u help.me with a plan?

February 24, 2014

GABRIEL

Hey after i saw your bench press technique,i figure that i have been doing my bench press wrong.I only bring the bar down halfway,however i do increase my rep and set every time i work out to see result.Since I saw the correct way to do bench press, what would you advice me to do,or what weight should i be using to do the proper form,since i do take notes of my bench press each time i work, the last weight i did was 120 lbs on both sides of the bar so it 240lbs all together, i did 4 sets of 10 reps.What would you recommend i do in order to fix my mistakes,now that i saw the proper technique?

January 25, 2014

Adrian Bryant

if you're getting the results you want coming halfway down then you can keep doing that but once you go full range then of course you will have to use lighter weights keeping you in the 6-12 rep range for growth

January 26, 2014

handon

Hi Adrian,
for dumbell press how many kg should i pick for each side?my barbell press is 15kg on each side. should be the same weight as barbell press on each side?coz i dont want to pick the weight that doesnt help me to build muscle

thanks

December 29, 2013

Adrian Bryant

you pick a weight heavy enough to keep you in the 6-to-12 rep range

December 29, 2013

johny

hey man
my weight is 82 kg i am having a bit of man boobs could you please help me to get rid of them i am only having time till jan 28 i need to get over with them before that,i can mail you my pics also my overall physique is nice because i am regular to gym for the past 6 months plus i was a soccer player and i am also having a good diet but still nothing is happening i would be thank full to you if you help me out

November 15, 2013

Adrian Bryant

how tall are you and what is your bodyfat %

November 16, 2013

Hatem

Hi Adryan, the site seems to be bugged out, whenever I click on the workouts I get sent to the homepage...

October 02, 2013

Adrian Bryant

thanks for the heads up, which workouts are sending you back to the homepage?

October 03, 2013

pasate

hello,

what exercise is the best to get the bigger inner chest?

September 28, 2013

Adrian Bryant

bench presses and dips

September 28, 2013

masa

hi,

what to do if one of the pecs is bigger than the other one?

how to have the same size for both pecs faster?

September 26, 2013

Adrian Bryant

try doing uni-lateral exercises like dumbbell bench presses.

see this also

September 26, 2013

Captain America (in process of developing physical alikeness

Hey, Adrian. Three things. One, I have a SMALL THIN layer of fat. Will that go away if I work out intense lifting. Two, I've been building my chest up recently but only notice most of the outside of the pectorals getting bigger. Do you have any advice on building my inner pecs? Three, I really want to build up my brachialis (bicep peak muscle). Do you have specific workouts for that?

May 04, 2013

Adrian Bryant

1. Depends on what is your weight and height & bodyfat is but yes, eventually it will?

2. How long have you doing chest and what exercises are you doing? Chest flyes may target the are more but overall any chest exercise will pretty much hit every area

3. read this for brachialis (bicep peak muscle) exercises

May 04, 2013

Captain America (in process of developing physical alikeness

1. I am about 5'8" (pretty short, right?) and weigh about 170 lbs. NOTE: I AM 15! For my body fat, I don't know. For 5 months, I ran 6 miles every morning and did lifting for about 1 1/2 hours. I did have a gut, but I decided to do my own body transformation. I still have something of a stomach but its flat if you know what I mean. Like a layer.

2. Chest exercises include: Chest flyes, Close and Wide bench presses, 3-chair pushups, and dips.

3. Thanks for tips on brachialis.

May 05, 2013

Adrian Bryant

you can get rid of last bit of fat with this plan here and for your chest I would just stick with either weighted dips and just regular (medium) grip bench presses for overall chest

May 05, 2013

percy

Hey adrian can I do high intense interval cardio workouts or go for a long run during the rest days?? Will it hamper the growth of the muscle??

April 20, 2013

Adrian Bryant

yes, you can do that without messing up muscle growth

April 20, 2013

Mark

What.about my butt? I'm FLAT!!8

March 28, 2013

vijay

how can get rid of my puffy nipples?

March 25, 2013

Adrian Bryant

it depends? what is your weight and height

March 26, 2013

Shabh

Thanks For This Workout Plan Article But Pull Over Are Missing..

February 17, 2013

Ozzy

Which one is better?

Workout 5 days a week Monday-Friday and rest on Saturday and Sunday.

Or Is this Better

Work out on Monday rest on Tuesday Workout on Wednesday rest on Thursday Workout on Friday rest on Saturday Work out on Sunday/Monday again and rest on Tuesday so and so on..

February 16, 2013

Adrian Bryant

it depends on what you are doing on those days

February 17, 2013

Ozzy

Mostly bench press and dumb bell press

February 17, 2013

Adrian Bryant

you only need to do those 2 exercises 1-to-2 times per week

February 17, 2013

rendhy

hiiii...
i would ask about chest workout for bigger chest.
which workout wpuld be better for bigger chest?
doing 6 set flatt benchpress (A) + 6 set dumble fly (B).
doing 3 set flatt benchpress & 3 incline benchpress + 3 set dumble fly & 3 set cable fly?

January 11, 2013

Adrian Bryant

The flat bench and fly is all you need to start with

January 11, 2013

Kodiyak

Thanks for this article. I've been doing workouts that actually involve weighted pushups, dips with my feet back on a block to lessen the weight, and sandbag military presses i the SAME workout. As I've gotten to a point of needing to add weight I've started thinking that this may be overkill in the same workout.

One of the big problems being that it's hard to push yourself to squeeze out those last few reps if you're already dead from having similar muscles worked several times over. For example, if you do a circuit style workout with pushups, dips, and presses.. even if broken up between by leg work and pulling exercises like chins and rows, you've worked your triceps, general chest, and general shoulders (especially the front I think) three times over. By the time you hit your second circuit your performance will already start to suck.

I'm starting to think it would be better to alternate pushups and dips in different workouts.. like AxBxAxx, BxAxBxx... "x" being rest days or non-resistance exercise like cycling and such. That way, hopefully one can perform them with better energy, better focus on form, and more dedicated effort toward progression goals than if you're doing them both on the same day and undermining your efforts.

June 23, 2012

neal

My weight is around 67kg and my height is 5 feet " 7 inchs
As i am indian breakfast [roti with pulses] ,lunch[rice] and
dinner[roti with pulses and vegitables] main course in between
i take drinks ,dry fruits, dairy products.i am vegitarian.

June 05, 2012

Ryan

I love this website but man, get someone to grammar check for you

May 27, 2012

Dillard

I have abs but they do not show that well I am gaining weight very slowly and don't know how to get them defined? I drink almost a gallon of milk and eat 5 times a day up to 200grams of protein a day? Any ideas?

May 07, 2012

Adrian Bryant

what is your weight and height now?

May 08, 2012

Jamie Culkin

Adrian, you are a boss. A true human hero.

April 29, 2012

The Dream Achiever

Quick question.

So I am thicker, have more body fat than the norm. I want to build muscle AND I want to lose weight. Should I build the muscle first then start shredding the fat? I am always confused on this one, please help!

March 26, 2012

Josh

Hey, I have just recently began working out to get bigger. I'm 123 pounds, 5'7" and I'm bulking up with your site's instruction. I worked out today and got through the chest sets I could but I couldn't do anymore and felt really sore. I was only working out a half hour. Is that a good thing?

February 20, 2012

Adrian Bryant

It's NOT a bad thing but yes...

It's better that you are "feeling" the effects because that means you are getting stronger leading to a bigger chest

February 20, 2012

Bobby

Hey I have somewhat pecs, I mean they are all muscle but they don't look like pecs.. I was wondering if the chest workout will gIve me a more defined chest?

January 11, 2012

Adrian Bryant

Yes, it will give you a more defined and bigger chesti

January 12, 2012


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