Looking to test your limits and see what you can achieve in a single workout? These tips will show you how to push yourself just a little bit harder for greater gains.Building a bigger chest doesn’t have to feel like brain surgery. Get back to the basics with hard work and these 5 proven exercises!
Building the chest of your dreams shouldn’t be treated like rocket science overly complicated with a chance of blowing up in your face. Stick to the basics, using different angles and rep ranges to blitz every fiber in his pecs and elicit maximum growth.
Here Are 5 Exercises For Bigger Chest Result
1. Barbell Bench Press
3 Sets of 20-15-10 Reps
The barbell bench press is an upper body pressing drill that builds size and strength in the upper body, specifically in the chest, triceps, and shoulders. Lying flat on a bench allows for improved stability. The exercise allows for the greatest amount of weight to used, which makes it ideal for building strength, size, and power..When it comes to chest day, the barbell bench press is a perennial favorite. “It’s the ultimate muscle-builder,”
Trainer’s Tips :
1. Make sure to wrap your thumbs around the bar to ensure safety.
2. Do not bounce the bar off of the chest. Move the bar in a controlled fashion.
3. Avoid arching the lower back. Instead, keep your hips on the bench throughout the entire movement.
2. Incline Dumbbell Press
2 Sets of 10-12 Reps to Failure
The incline dumbbell bench press is an upper-body strengthening exercise that targets the chest, shoulder, and triceps. The inclined position increases the exercise’s emphasis on the upper chest and shoulders. Using dumbbells allows for a greater range of motion and can help prevent any strength imbalances on either arm.
The benefit of the incline bench’s angle is its ability to emphasize the upper chest, carving out that more rounded look in your pecs. Grab a challenging weight and bang out the first 10-12 reps of the first set. For the second set, keep the same weight but bring your muscles to failure. Make sure that your elbows never drop past your shoulders as you perform each rep, and squeeze the pecs throughout.
Trainer’s Tips :
1. Keep the elbows close to your sides throughout the exercise.
2. Do not hyperextend the neck. Maintain a neutral long spine.
3. Lower the dumbbells all the way until they are level with your chest.
3. Flat Dumbbell Fly Press
2 Sets of 15 Reps To Failure
The fly helps recruit a greater amount of muscle fibers across your chest than some pressing exercises and improves the “mind-muscle connection” in more novice lifters, allowing them to engage the chest muscles more in other exercises.
Knock out two sets of the flat fly. The first set has a stopping point of 10-12 reps, but the second set should take you to muscle failure again. You should “emphasize going really deep on these, getting that stretch. Really feel that at the bottom of it and squeeze it all the way to the top. Don’t worry about clanking the weights together.”
Trainer’s Tips :
1. Lie back on a flat or incline bench holding a pair of dumbbells over your chest with your elbows slightly bent and your palms facing each other.
2. Separate your hands and lower the dumbbells directly to each side until you feel a stretch in your chest. At the bottom of the move, your palms should face the ceiling or slightly inward.
3. Reverse this motion, raising the dumbbells along the same path while maintaining a slight bend in your elbows.
4. When you’re halfway through your range of motion on the way up, rotate your wrists and shoulders inward so the dumbbells are touching at the top with your palms facing your head.
4. Bar Dip Exercise
3 Sets to Failure
Next up is a fairly underrated and forgotten exercise. the bar dip focuses on the lower portion of the motion to really hammer and isolate the chest.
Start with as wide of a grip as you can. Drop as low as you can and heave yourself only halfway up while kicking your feet back and keeping your body forward as much as possible. Crush every set all the way to failure.
There are few exercises I would refer to as classics, but the basic “Dip” is certainly one of them. This movement has been around forever, and not only is this because it does not necessarily take any specialized equipment to perform it, but also because it is one of the most effective exercises one can do for building upper body mass and strength.
To get started, simply perform three sets of as many reps as you can without training to failure. Do this twice per week—on your chest or triceps days if you follow a body-part split, or on your bench days if you train on an upper/lower schedule. For each workout, try to exceed the number of reps you performed the week before, adding extra sets if necessary.
Once you’re capable of cranking out 70 or more reps in three or four sets, hang a 25-pound plate on your dip belt, reduce your rep count, and start the process over again.
5. Push – Ups
Push-ups: the one bodyweight chest exercise to rule them all.
Using this set as a pretty red ribbon to complete the whole pain package, James cranks out 100 reps total in as few sets as possible. Do as many as you can and rest briefly, if needed, and then continue riding the gain train.
The push up open a new window is like the cockroach of the bodybuilding world. It’s been around forever and it ain’t going anywhere anytime soon. And why should it? This basic is a gym staple to this day for one simple reason: it works.
The push-up like any type of press or pull requires the use of several muscle groups working on concert. But unlike some of its barbell or dumbbell counterparts, the push-up calls several smaller muscle groups which work as stabilizers into play. Your abs, serratus, lower back, hip flexors and rotator cuffs all reap the benefits of a well-executed set of push-ups, even though your pecs are the main target. And strengthening that supporting cast will only help you on your bigger moves for your chest like heavy incline presses.
But the standard U.S. Marine Corps “drop and give me 20” version shouldn’t be the only item on your push-up menu. By varying your hand spacing or calling extra equipment into play, you can make the push-up one of if not the most challenging exercise in your routine. Experiment with the following variations to start taking advantage of all the push-up has to offer your physique.