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…

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 created

Adrian Bryant

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1-40 of 73 Comments

want to know how fast I can expect to see changes in my physique doing these workouts. What's normal?

How many pounds of muscle can I build over 12 weeks on average?

September 21, 2017

Adrian Bryant

here's your nswer

September 22, 2017


So if I'm picking 1 exercise for chest every workout ?
Flat barbell press

Incline barbell press

Decline barbell press

But I've seemed to have stalled and size and strength. 4-5 sets of 10 repseach to the point where I'm regressing.take a week off and that didn't work either. What can I do ?

May 22, 2017

Adrian Bryant

what does your current workout look like

May 22, 2017


Hi, I'm currently working on losing weight, and especially want to get rid of manboobs. Should I first lose the weight and then start excercising chest, or is it good to do it while losing weight? Overall goal is to eventually swap fat to muscle.

April 30, 2015

Adrian Bryant

you can do both at once

May 01, 2015


I've been doing all the workouts , (chest, shoulders, arms), as recommended by you. but i want to know to know the breathing patterns while i am working out.

April 17, 2015

Adrian Bryant

is your goal to gain muscle all over?

April 19, 2015

Keshav Sharma

I am intermediate and and planning to start advanced workout plan. I want to ask that can I start doing chest in morning and back in evening on monday and shoulder in morning and arms in evening on tuesday.

November 23, 2014

Adrian Bryant

of course you can

November 23, 2014

Christopher Irvin

I have a question? you know the 50/50 push ups and pull ups video that you did. How many days or week to do this?

August 13, 2014

Adrian Bryant

are you doing this in addition to something else?

August 14, 2014


Love this site as its so informative, My problem is I'm at a loss of where to go next. I'm 6'4 14st 11 (dropped from 18st) My Body is still massively out of proportion i have a 40" waist and 13" Biceps. I'm happy with my weight but I need to try and bulk out now whilst losing fat. My scales (whilst not overly accurate) say I still have 28% body fat. Any advice for a complete beginner? I only have access to dumbbells at the minute as I have to workout at home

June 19, 2014

Adrian Bryant

go here

June 19, 2014


Starting this today thanks, hoping for some good results

June 23, 2014


Hi adrian,

is it okay if i use a floor press, rather than a bench press? or would i be missing much.

June 02, 2014

Adrian Bryant

that's fine. it should give you the results you are looking for but if not then switch to dumbbell presses or dips.

did you pick the floor press as injury prevention?

June 03, 2014


Part of it, is to prevent injury and the second thing, is when I lower the bar, to low, i tend to have an unease feeling in my shoulders.

June 04, 2014

Adrian Bryant

okay then, do what is safer/best for you. You should still be able to get good results with that movement

June 04, 2014


Hey Adrian ,

Me again i really do These Things you ve told me but results arent really there

Maybe i Don t do These exercises right or the wrong chronology is wrong

It Would ne fantastic if you could make me a plan i Would really appreciate it

Yours sincerly

May 30, 2014

Adrian Bryant

what was your goal again?

May 31, 2014


My goal was to be We'll trained and to reach a Body like you

Thank you

June 03, 2014

Adrian Bryant

what is your current weight and height now? also what is your bodyfat % ?

June 03, 2014



I m 6"3" feet and 187 Pounds
My bodyfat --> 15% sth . Like dat

June 09, 2014


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


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



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


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 with a plan?

February 24, 2014


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


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


December 29, 2013

Adrian Bryant

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

December 29, 2013


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


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

October 02, 2013

Lose 10 Pounds Every 7 Days
doing the workout above ↑ ONLY if you also DO Step 1 of Adrian's Fat Loss Plan

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