Training Tips On How to Build a Huge Chest

Training Tips On How To Build a Huge Chest

Training

When it comes to building a bigger chest, many men (and women) focus on the wrong aspects of lifting. One of the primary mistakes many are making is the fact that they’re focusing on lifting too heavy, rather than the right amount of reps.

This is a classic mistake. Yes, you want to increase strength while trying to build a huge chest. But, if your primary goal is increasing the size (hypertrophy), then you’re going to focus primarily on making sure you do enough reps, rather than trying to lift too heavier a weight. And, that’s just the starting point!

Think of it this way. When it comes to building a bigger chest, there are many chest building tips you can focus on which will help but only to a certain extent. Focus on living in the 10 to 12 rep range, rather than the 5 to 8 rep range.

So, let’s highlight a few of the best exercises to help you build a huge chest, and some chest building tips (dos and don’ts) to help you on your way towards reaching your goal.

Training Tips On How to Build a Huge Chest

Best Exercises for Building a Huge Chest

Some exercises are going to be far greater than others for helping you increase the size of your chest. These are a few exercises every bodybuilder has to throw into the mix if they want to see a huge chest at the end of the day.

Bench Press

There’s no way around it, the bench press is the primary exercise everyone focuses on when it comes to building a bigger chest. And, it’s obvious why. It works both the upper and lower chest muscles and allows you to place stress on the muscle group to increase it. Bench pressing is the ultimate muscle builder. Focus on a wider grip and use your first set as a warm up. You can do

  • 3 to 4 sets
  • The first set is your warm up, about 20 presses
  • Sets 2 and 3 you can do 10 to 12 reps
  • Set 4 is 10 to 12 reps

Set a primary goal of fatiguing the muscle instead of just counting down.

Incline & Decline Dumbbell Presses

Incline & Decline Dumbbell Presses

Both incline and decline dumbbell presses are great for working the chest. With incline, you can work the upper chest and decline focus on the lower chest muscles. Similarly, to bench pressing, you’re working to fatigue the muscles. You can do 2 to 3 sets of each, focusing. You’re not going to get as many reps, as working these muscles independently doesn’t allow for max force. Focus on 10 to 15 reps, or until failure with these presses.

Starting out keep the weight the same, as you progress try different techniques to keep your body guessing, like pyramiding, drop sets, super sets and to keep from getting stale and bored. For the first set (or first two) try to knock out 10 to 12 reps, and for the final set, push until failure.

Make sure form is correct, and that your elbows never drop below the shoulders. Also, make sure you squeeze the pecs throughout, as this will allow for full muscle contraction.

Dumbbell Fly

Dumbbell Fly

Flat dumbbell flies are also great for building chest size. The reason being is that you’re working more muscle fibers across the chest than you do with other press exercises. Here you’ll do 2 sets. Similar to incline and decline presses, choose one weight for both sets. For the first set, do 10 to 15 reps, and the second, complete as much reps as possible until failure.

Focus on deep movement and stretching out the fibers, also focus on slow and controlled movements. Make sure your fly doesn’t come down below the flat position (the flat bench) as this can lead to injury. The form still important!

Push Ups

Push Ups

Push-ups are excellent for building chest size. Pick a number and go for it! Say you start with 50 push-ups. Try to complete the 50 in as few sets as possible. Over time, build this number up, and focus on pushing through until failure. The fewer sets you can complete the push-ups in, the more you’re going to build the muscle size.

You can also incorporate different types of push-ups including

  • Staggered push-ups
  • Weighted (place a dumbbell on your back or wear a weighted vest)
  • Diamond, wide stance, etc.

Mix things up, and focus on working through until failure. Push more and allow your muscles to burn. This will result in greater chest size as you build your strength as well.

Focus on Repetitions

Focus on Repetitions

When it comes to performing these exercises to develop a huge chest you need to focus on more reps and less weight. It’s not power training. Your primary focus shouldn’t be benching 500 pounds for one rep. Instead, you want to bring that weight down say to 250 (obviously everyone is different), for 10 to 12 reps.

Hypertrophy is only achieved with more reps. It’s the process of pumping more blood to the area, increasing circulation, in turn, increasing the size of the muscle. Our primary goal here is hypertrophy, so you have to train this way to see the results. When trying to build a bigger chest, focus on more repetition, consider 3 to 4 sets of each exercise, and keep the weight down. You’ll see far greater results this way.

Do’s & Don'ts

Do’s & Don’ts

So, now we’ll focus on the best chest building tips, regarding things you should and shouldn’t be doing, as you’re training for a larger size.

Do’s

There are many tactics you can implement to help increase chest size, some things you need to do include

  1. Fuel the body; try to eat protein (25 to 30 g) pre- and post-workout. Lifting weights requires fuel, especially if you’re focused on compound exercises and larger muscle groups like the chest.
  2. Rest. Many people believe it’s a matter of going all out, all the time. This isn’t the case. If you want to increase the size of your chest, while preventing tears and injuries, give it 3 to 4 days between your chest workouts at the gym.
  3. Isolate the chest when working out. You’re not doing isolation exercises; you’re doing compound exercises; but you want to focus on isolating the chest muscles to help you build size
  4. Train with intensity and focus; if you’re going at it halfway, expect halfway results in the process.
  5. Have patience. Especially if you’re older. A 20-year old is going to put on mass a little faster than a 45-year-old. Your body isn’t built overnight.

Don’ts

What should you avoid doing as you’re trying to build a bigger chest? Consider some of these things

  1. Don’t focus on how much. Remember, you’re not training like a powerlifter, instead, focus on training as a bodybuilder. Try to live in higher-rep, less weight when pressing, pushing, benching, and performing other chest exercises
  2. Think you’ll grow in a couple of weeks. On average, men can put on up to two pounds of muscle mass within a month. If you think you’re putting on 20 pounds of muscle, all in your chest, in 1-month, you’re going to fail miserably
  3. Don’t count calories. If you’re eating 1200 calories, working your chest twice a week, legs, shoulders, and back the other days, you’re not going to see the results. Your body needs fuel, regularly in the form of lean protein – so feed it!
  4. Avoid lifting the weight yourself. If you’re maxing out, you’re in the world of the powerlifter again. There’s no way you’re achieving max muscle contraction in the target muscle if you’re trying to bench press 500 pounds (and you weigh 180 pounds). It’s better to have a spotter help push the weight, and focus on more (reps), and decreasing the weight so you can fully contract the chest muscles
  5. Don’t perform isolation exercises, instead, focus on compound movements.

Training Tips On How to Build a Huge Chest

In summing up, Train with a weight you can move for 10 to 12 reps. Lifting too heavy a weight in the low rep ranges will lead to strength, but not necessarily muscle size.

Also, lifting too heavy can lead to injury. Train like a bodybuilder not a powerlifter.

Make sure you are taking in enough good calories to sustain your workouts and you are getting enough rest for growth.

Follow these tips and soon you’ll be walking around with a huge chest.

IBM

12 thoughts on “Training Tips On How To Build a Huge Chest

  1. So if I want to increase the muscle in my chest focus on 10 to 12 reps, not heavy lifting, makes sense. 

    Should I try to find the maximum weight that I can rep 10 to 12?

    What other things can I do as far as diet is concerned besides eating more protein before and after workouts?

    I was surprised that you said after you do your chest workout at the gym to rest for 3 to 4 days between your chest workouts 

    Would it be ok if I only rested two days?

    1. Hi Phil 

      Great question! Yes the maximum weight where you barely get that 10th or 12th rep which will work the chest sufficiently to help it grow. Make sure you getting a sufficient amount of carbs and fats to fuel your workouts and for recovery. Depends on your routine and if you have has sufficient recovery time from the previous chest workout. Thanks for commenting.

      All the best

      Eric

  2. Wow! I really thought the opposite. I thought it was more about weight rather than repetitions. I have been wrong my whole life lol.

    I prefer dumbbell press over barbell press. Do I have to do both or can I substitute? Also, how many times a week do you recommend working chest?

    Monday seems to be chest day at every single gym in the U.S. I guess going in the evening doesn’t help. I’ll try working out in the morning when there are less people present.

    Thanks for sharing. I will put your recommendations into practice.

    1. Hi Enrique

      You’re welcome. I’m glad my article was of help to you. As far as how many times a week should you train chest depends on the type of routinne you follow and have sufficient enough rest. 

      But with most bodybuilding routines I would suggest you work chest every 3 to 4 days. That gives ample time between to recover chest workouts. I hope that helps. Thanks for commenting.

      All the best

      Eric 

  3. Nice article, I also think that reps are primal to gain muscle mass but in order to make the micro rupture of the muscle is important to add some weight, unfortunately growing out chess requires the use of the arms, is not like building up biceps that requires less dependence of other mussels to build-up, working on chest is a compound work out that needs focus while doing it, otherwise, you end up tiring and working on your arms with no much progress on pectoral muscles. I thing the push-ups are a good exercise for beginners also using the parallel bars is a good and complete workout.

    I enjoyed your article and find it most informative to beginners in bodybuilding.

    I wish you success

    Manuel.

  4. As a female, I do these same exercises in my routines. Although I do them to get fit, I do realize the benefits in building a stronger chest area. I agree that lifting heavier is not the objective but rather to do the reps. Doing reps helps build strength and stamina which is so much more important than just trying to lift heavier weights.

  5. I, too, have started my own fitness activities to develop my chest, and I agree with you that in order to develop a huge chest through hypertrophy, one should focus on implementing more reps than jacking up the weight of the dumbbells. Lifting heavier only strengthen the muscles but does not necessarily mean growing them in size. 

    Thanks for actually demonstrating through images how the exercises should be performed. These found on Youtube, but images like these are helpful for us who don’t have enough internet bandwidth to watch an hour-long video tutorial on how these exercises should be done.

    1. Hi Gomer

      You’re welcome. Great to hear you’ve started a fitness program and that my post was of help to you. Thanks for sharing.

      All the best

      Eric

  6. Hi there,

    Really enjoyed your post and although I’ve been working out for years it’s always good to be reminded and have some new fresh ideas to focus on. You have reminded me here to mix and vary both exercises and repetitions. Building muscle is about many things and your muscles don’t just develop by pushing out wights with no plan This has been great for me thank you.

    Paul.

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