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Rising Father

5 Exercises To Build a Bigger Chest

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Every guy wants a big chest, right? Not only for strength but it’s nice having them pop through a t-shirt or create a nice shirt-overhang that hides our belly 🙂

For most guys, chest workouts start and end with the bench press. It’s a hangover from high school days and after school hangouts in the weight room. Everybody cheering on the biggest guy to hit a new PR….

The truth is there are lots of variables that impact muscle growth in the chest and many more exercises you can be doing that are potentially less harmful.

This blog will be a simple guide of a few things you can do today to start building a bigger chest. Check out and healthline.com for detailed studies and a longer breakdown of this topic.

*What You Eat Has An Impact

The key to bigger, rounder pecs is not just with your workout routine. The right diet can make all the difference when it comes to building that chest you’ve always wanted! Protein should be a priority in any good meal plan for fitness enthusiasts and will help build lean muscle mass, which leads to greater results.

In order to gain muscle, a common recommendation is eating 1 gram of protein per pound of body weight.

Read More Here

If you are having trouble taking in enough protein, try supplementing with protein shakes and bars. Make sure to try a few before buying in bulk, as you want to enjoy the taste. Believe me, some I could do no more than once!

2) Decline Push-ups

Starting Position: Position your feet on a bench, table, or step.

Then, lower yourself towards the ground until your nose is 1 inch away from the floor and then rise back up. These are great for targeting your chest muscles because they work them hard throughout the whole movement.

Do three sets of five repetitions per set, resting one minute between each set.

These exercises help strengthen the entire upper torso area as well as stretch out the pectoral muscles (chest).

3) Incline Dumbbell Press

An incline dumbbell press is a great chest exercise that hits your upper chest.

Starting Position: Place both of your feet on the ground and lay with one arm stretched out to the side while laying down in an incline position (your head should be higher than your legs). Grab a weight from either hand and lift it straight up above your shoulder. Then lower it back down by slowly lowering everything together until you feel like you can’t go any further without causing pain or discomfort, then repeat for another set.

Keep your elbows at a 45-degree angle during this exercise for optimal results. – Do sets of 8-10 reps.

Start light and increase with proper form. Keep track of your weight each week.

 

4) Decline Bench Press

Starting position: Lie on a decline bench with your back flat, and feet planted firmly on the ground. Hold a barbell at chest level, palms facing away from you.

Movement: Push your shoulders down as far as possible before pressing the weight up to full arm’s length, keeping elbows slightly bent and using only your arms/chest strength throughout the movement. Pause for one second when weights are fully extended, then lower them slowly until they reach the starting point.

Exhale while pushing up and inhale during lowering of weight (a ‘shoulder over shoulder’ breathing motion). Perform three sets of 8-10 repetitions.

5) Cable Flys

Starting Position:  Start by placing a bench in front of the cable machine with an overhand grip and set to low pulley heights.

Lie back on the bench, feet flat on the ground, knees bent and arms outstretched holding onto either side of the barbell at shoulder height. The only thing that should move are your hands pulling towards you until they nearly touch in front of you. Return under control to the starting position. Perform 8-10 repetitions for three sets before moving to another exercise or training session.*

These can also be done standing. If you perform cable flys in a standing position, angle your body forward and keep your arms slightly bent. Start with arms extended and bring your hands together in front of you. Keep the motion smooth and controlled. Contract your chest as you bring the hands together.

I have found that these are my ultimate chest exercises for building mass in the upper body – especially when it comes to adding size to the pecs! They really isolate all those fibers as they stretch during the movement, so not only do we feel better afterwards, but we know our chest is getting a great workout too.

Growing your chest is one of the most common fitness goals for men. It’s a big deal to make a guy feel more confident in his body and with himself. The good news? You can grow bigger pecs by eating protein, warming up before lifting weights, and doing these exercises (wide hand push-ups, decline push-ups, incline dumbbell press, decline dumbbell press), and cable flys on top of working out regularly at least three times per week. Try adding some of these into your next chest day!

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