How To Get A Bigger Chest
Having a bigger chest is something that a lot of guys desire. Well defined and chiseled pectoral muscles give you a more powerful and impressive looking physique. You’ll have that masculine Adonis look that other guys respect and women absolutely love.
So how to get a bigger chest?
Building an impressive chest is all about stressing your pectoral muscles by doing the correct exercises to “flesh” them out. Consistently putting stress on a muscle group is the only way to get them to grow bigger. Your body adapts to the increased workload by making your muscles stronger and bigger so they can handle the stress better. More information about: how muscles grow.
The pectorals are the largest muscle group in the upper body. The best way achieve a perfectly sculpted chest is to work them using very heavy weights that target the upper, lower, outer, and inner pectorals.
You will need a basic bench press with a barbell and weight plates to get started on getting a bigger chest.
Since the pectoral muscles are “pushing” muscles, you will also be working out your triceps and front deltoids as well. Here are some of the best exercises you can do to build a bigger, chiseled, and well-defined chest:
Bench Presses
When you talk about building a bigger chest, the first thing that comes to mind are bench presses. How you hold the bar and how your bench is set up will determine which part of your chest muscles gets stressed.
The basic wide grip on a flat bench will put a lot of stress on your outer pectorals and really work them out. Using a narrow grip on the same flat bench will activate your inner pecs to assist with the lift and really target that area of your chest.
A medium grip on an inclined bench where the bar is lowered to the neck will work the upper pecs. The same grip performed on a declined bench will work your lower pecs — the part that really defines your chest. So do them often.
Dumbbells are great for the control that they give you. Dumbbells can be used to mimic bench presses but the best use is for performing dumbbell flies. Flies can be done on a flat, inclined, or declined bench. Again, how the bench is set up will determine which part of the chest muscles get targeted. They are also great for giving your chest muscles a good stretch — loosening them up a bit to allow for maximum muscle growth.
Check the video below to get a better idea of how to perform bench presses properly:
Bar Dips
If you want to get a bigger chest, you will want to include bar dips in your workout routine. They are super easy to perform and they give your inner and upper pecs a great workout. They also stretch out your chest muscles on your way down. Quick and easy and definitely should be included in your work out routine for getting a bigger chest. Example below:
Cable And Pulley Machine
These are good for finishing off your chest workout. They allow you the ability to give your pectoral muscles a good squeeze. They are performed with elbows slightly bent with the movement starting with your hands extended at your sides and bringing them together to the front of your chest. Here is an example:
With the physical exercises out of the way, you will also want to focus on a diet that promotes muscle building or protein synthesis as bodybuilders call them.
What kind of diet promotes muscle growth?
An important part of getting a bigger chest and building muscles in general is eating the right kind of foods. You need to give your body the necessary nutrients it needs so it can build muscle tissue. A good muscle building diet consists of 40% carbohydrates, 30% proteins, and 30% “good” fats.
Protein is what your body uses to build muscle tissues so try to have some in every one of your meals. A few rich sources of protein include beef, chicken, eggs, nuts, and protein powder. In addition to begin used for building muscles, they are also used to repair your body and help reduce muscle breakdown.
Carbohydrates are what fuels you and gives you energy. Eat plenty of them to help you perform heavy workouts at full strength. You will need to concentrate on eating healthy carbohydrates such as brown rice, potatoes, corn, wheat bread, and green leafy vegetables. Try to avoid consuming bad and heavily processed carbs typically used in chips, white bread, cake, and other junk foods.
And lastly, include healthy essential fatty acids (EFAs) in your diet. They are used in processes and chemical reactions throughout your body to keep you healthy. They are found in fish oil, flaxseed oil, and olive oil just to name a few. Do not cook them as doing so destroys the nutrients.
Not only do you want to perform the correct workouts and eat the right meals, but you also need to be getting plenty of rest.
Get More Sleep
Contrary to popular belief, muscles don’t grow when you work them out. They grow when you are sound asleep at night. Sure you may feel that “pump” during your workouts, but that is just increased blood flow and lactic acid that is causing the bulge. It disappears about an hour later.
During sleep, your body begins to recover from the massive amount of stress it was under. It is during this time that your body begins to rebuild your muscles to be stronger and more powerful. This is why it is important to get at least seven to eight hours of sleep to ensure that your body has ample amount of time to recover and rebuild your muscles.
There you have it — performing the correct exercises, eating the right kind of foods, and getting plenty of sleep will put you well on your way to achieving your goal of getting a bigger chest.
Now these are some great tips and exercises to get you started on how to get a bigger chest, but if you want to get more information on how to build the perfect jaw-dropping physique then I recommend you check out my friend Vince Delmonte’s No Nonsense Muscle Building Program. It’s a comprehensive program that will help you get a bigger chest and gain muscles fast!
Click Here To Check Out The No Nonsense Muscle Building Program.