Everyone wants to know how to get a bigger chest. It’s not just about size either. People want a tighter, leaner, firmer and more defined chest. Your chest is a unique muscle group that needs unique training tips.. Regardless of what you’ve read before on how to build a big chest, these 13 tip will build a bigger chest.
Work The Upper Chest
Understanding the anatomy of your chest muscles is crucial when you’re aiming for well-defined, full pecs. Specifically, the upper chest contributes significantly to the overall look and muscular definition of your chest. If you’re looking to build impressive pecs,
These can include incline bench presses, incline dumbbell presses, or even incline push-ups. Along with these, isometric holds can be highly effective in stimulating muscle growth in the upper chest.
These holds create tension in the muscle without changing its length, which can be a powerful technique for muscle development. Prioritizing your upper chest with these targeted exercises and holds will go a long way in achieving that full, well-defined look.
Use A High-Intensity Day
If you’re gunning for a chiseled chest, it’s good to have a strategy. Here’s what I’ve found works best: Dedicate one day a week to an intense, all-out chest workout—think of this as your bodybuilding day for the chest.
Given that heavy chest pressing puts a lot of stress on your shoulders, it’s wise to limit these high-intensity sessions to once a week. Then, about 3-4 days later, consider a lower volume day, focusing on high-rep sets to get that “pump” and stretch your muscles.
On social media, someone once asked me when’s the best time to incorporate cable flyes into a workout. Cable flyes are great because they lessen the load on your shoulders and also stretch the fascia, the connective tissue around your muscles.
This not only helps with muscle growth but also speeds up recovery. So whether you do them at the beginning or end of your workout, they’re a valuable addition to your routine.
Stick With The Basics
Yeah, I get it. Sometimes people get carried away, trying out every new-fangled chest exercise they see on social media. But honestly, sticking to basics usually serves you best.
I personally steer clear of old-school barbell pressing for chest work. Not only does it strain your shoulders, but it can also restrict your range of motion.
That doesn’t mean you have to ditch barbell pressing altogether, but maybe mix in some other exercises that allow for greater movement. Kettlebells, dumbbells, and dips are all good alternatives that can give your chest the workout it deserves.
Get Strong!
Building strength is a surefire way to also build size in your chest. You don’t have to become a bench press champion, but each strength gain you make does contribute to muscle growth.
And when it comes to raw strength, there’s no beating the barbell press. One advantage is that you’re not limited by the weight increments, unlike with dumbbells, which in most gyms don’t go beyond 125 pounds or so.
So, for sheer strength building, barbell pressing has a lot going for it.
Use Kettlebell Presses
You should definitely mix in some kettlebell presses. What’s cool about using kettlebells is that they go beyond your shoulder when you’re lowering the weight, unlike dumbbells that stop when they’re parallel to your shoulder.
This makes the lift more challenging for your chest, forcing it to work harder to push the weight back up. It’s a small tweak, but it can make a big difference in how your chest muscles respond.
Think about incorporating a dynamic effort workout focused on your chest each week. Using resistance bands can really improve the last part of your bench press lockout.
Sure, it works your triceps too, but the real perk is that it lets you handle more weight than you’re used to. Trust me, adding bandwork to your routine can take your strength up a notch.
Try Loaded Stretching
Wrap up your chest workouts with some targeted stretching using light weights. This kind of stretching, often called fascial stretching, involves slowly lowering yourself into the stretch, targeting the fascia—the web-like tissue that encases your chest muscles. By loosening this fascia, you’re actually boosting your muscle growth potential.
Train Smart
Have a greater economy of training. Stop wasting your time on useless movements like the pec deck that allow any lifter to use the maximal amount of weight.
Go Eccentric
Include some eccentric exercises in your chest routine for added intensity.
For instance, I like to add two sets of slow eccentrics at the end of my workout. I’ll use the incline barbell press, load it with around 135 pounds, and then lower the weight slowly over a count of 5 seconds for 10 reps.
This approach engages your chest muscles in a different way, offering another layer to your workout.
Low Volume
Keep your overall volume low. Aim for about 9 sets per chest workout. I know some people say you MUST perform more movement, but more people over train then under train. Perform nine hard sets of intense training, then get out of the gym.
Carb Up
To enhance chest growth, consider tweaking your nutrition on the days you train your chest. Increase your intake of carbohydrates for better energy levels and performance in the gym.
Don’t forget healthy fats, too, as they support overall muscle recovery. This nutritional adjustment can make a significant difference in your muscle-building efforts.
Switch It Up
If you’re struggling to see growth in your chest area despite consistent training, you might want to switch up your workout routine.
Consider more specialized programs like 5×5 sets for raw strength or 4×6 drop sets for hypertrophy. These methods can introduce a new stimulus to your chest muscles, potentially unlocking the growth you’ve been aiming for.
Take Zinc
Incorporating a zinc and magnesium supplement into your nutrition plan can be a smart move, especially if you’re training heavy. Both minerals are known to aid in muscle recovery, helping you bounce back faster from your workouts.
This can be particularly beneficial when you’re lifting heavy and putting a lot of strain on your muscles.
Work The Upper Chest
