Building Bigger Chest Muscles (In 30 Days)

bench-press-workout

Building bigger chest muscles doesn’t happen overnight. If you know this, you probably already tried to grow your chest muscles one too many times. And yet, when you look in the mirror, it doesn’t look like it changes that much.

Most men centre their chest workout around bench presses. They only go as far as doing bench press in incline and decline position, and that’s it. Chest Press Machine Australia can help you find the best at-home gym equipment for you.

If you want your chest to fill out your shirt, you need to do better than that. Achieving an athletic-chiseled look only comes with hard work, no simple bench presses, no shortcuts, no aimless repping.

So, how do you train your chest more efficiently for maximum growth? What are the right methods to increase chest size? And what are the mistakes you must avoid to build bigger chest muscles?

 Before we dive into the exercise, there are a few things you need to jot down.

 1. Eat Enough

And by enough, we mean more. Remember, more calories mean more mass. If you fill up your frame first, the bigger your chest will be. Get those calories right!

 2. Take It Slow

guy at the gym resting after a workout

Learn to take it slow when doing your exercises, and do not forget to rest. Working intensely on the same body part over and over again could stunt muscle growth. You might be breaking a world record for how many reps you can do in a minute, but you are losing the muscles you worked hard to build.

3. Remember To Warm Up

We cannot stress this enough. Doing a dynamic warm-up before a chest press exercise can help improve your performance. Warm muscles are more flexible, a lot easier to move, and gives a stronger push on your workout. You will also be less prone to muscle injury. So remember to warm up. Promise! You will experience a huge difference.

4. Think Like A Pro Lifter

Either you lift big, or you go home. When you want to aim for that head-turning chest, you need to set your mind right. Lift what you can, as heavy as possible. Concentrate on the muscle contraction of your chest as you lift. And you will feel unstoppable.

5. Be Patient

Your pectoral muscles don’t grow big in just a day. An average guy can gain a maximum of 2lbs of lean muscles in a month. Cut yourself some slack cause you cannot accelerate this process. Be patient with your progress.

TOP Exercises To Build Bigger Chest Muscle

1. Flat Barbell Bench Press

How: Lie on a flat bench. Grip the bar, maintaining the right position of your hands. Lift the bar off and straighten your arm. Slowly pull the bar towards you as you inhale. Then push the bar back up as you exhale. Repeat.

Why: This exercise focuses on the chest, where the barbell weight gives more intense muscle stimulation.

Reps: You can repeat do this at the beginning of your workout by doing 3 to 5 sets of 10.

2. Inclined and Declined Barbell Bench Press

How: Lie on your back on an inclined or declined bench. Make sure your feet are planted firmly on the floor. Position your hands on the bar and lift it slowly. Straighten your arm up your chest. Bend it down towards you. Repeat.

Why: The inclined or declined position of the bench intensifies a regular flat bench press exercise even more.

Reps: You can repeat do this at the beginning of your workout by doing 3 to 5 sets of 10.

3. Chest Dips

How: On a dip station, position yourself to grab the bars and hold your body up. Make sure your arms are straight, your palms facing inward. Lower yourself slowly until your elbows are on the right angle. Push yourself back up. Repeat.

Why: Dips help build your chest muscles and make it wider while it also strengthens your upper body, including your triceps.

Reps: You can repeat do this at the middle or end of your workout by doing 3 to 5 sets of 10.

4. Cable Fly

high pulley for chest muscle workout

How: Using a cable machine, attach your pulleys high up. Grip the handles on each hand, place one foot forward, and pull the cables across your body. Slowly release the pull to go back to the starting position. Repeat.

Why: This exercise provides a new stimulus to your pectoral muscles instead of just pressing. It hits your chest in a different and trains it to its maximum growth.

Reps: You can repeat do this at the end of your workout by doing three sets of 15.

5. Staggered Press Ups

How: Position your body like you are about to do a push-up. Stagger your hands by moving your right hand further forward from the left or vice-versa. Lower your body until you are an inch above the floor. Push away from the floor while switching the position of your hands. Repeat.

Why: Push-up with a twist. This exercise directly targets your pecs and a great muscle-builder.

Reps: You can repeat do this at the end of your workout by doing three sets of maximum reps.

To level up your chest exercise some more, utilise all the gym equipment you can get your hands on. At the same time you can add some supplements to your diet from this page.

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