Tired of Not Filling Out Your T-Shirts? These Chest Exercises Will Help You Bulk Up

Here’s probably the most frequent health questions I get:

How do I build a bigger chest?

Then I ask for his or her present upper-body exercise and so they proceed to inform me about their barbell and machine potpourri, how they always prepare to failure, and, oh, how they end each exercise with a protein shake. 

OK… let’s deal with a number of issues right here:

  1. Doing every little thing to failure is a recipe for disaster. Muscles develop if you’re away from the gymnasium, not if you’re beating them to loss of life. 
  2. If you need a barrel chest, you might want to add mass throughout. You’ll by no means construct a “big chest” if you happen to’re 6’0″ and 160 kilos — add one other 20 kilos and then we will discuss sculpting an enormous upper-body. (And don’t neglect leg day!).
  3. Muscle development isn’t in regards to the workout routines you select; it’s about constantly including power and utilizing set/rep/relaxation schemes that ship outcomes.

These three factors are sufficient to blow the minds of most guys — now it’s time to place it collectively for a program. 

RELATED: The AskMen Guide to a Bigger Bench Press

Today, I’ll present you the 29-day information so as to add measurement and power to your chest. This won’t appear like something you’ve ever seen earlier than, however that’s okay. “Everything popular is wrong,” mentioned Oscar Wilde. 

Happy lifting. 

P.S. Don’t neglect so as to add an inch to your arms too. 

How This Workout Works

This program is designed to construct a much bigger and stronger chest with out the bullsh*t. You gained’t see 20 totally different chest workout routines right here — simply bread-and-butter strikes assuredso as to add mass to your higher physique. 

You’ll additionally goal the muscular tissues you CAN’T see within the mirror (i.e. your again and lats). Why? Because it’s inconceivable to construct a large chest with out having a correspondingly large again. In reality, too many pec workout routines can really wreck your posture and trigger accidents. 

That’s why this exercise entails numerous pulling workout routines to maintain your shoulders balanced and develop a robust basis so that you can push from. 

Now… a number of addendums:

  • Eat. If you wish to add an inch to your chest, it’s important to do greater than chug a kale shake for breakfast. Eat, eat rather a lot, and eat a whole lot of good, complete meals. 
  • Go heavy. (You shouldn’t fail, however you need to be pushing fairly exhausting.) Also, concentrate on doing extra every time you raise. If throughout Week 1 you do a barbell bench press with 200lbs, subsequent time do it with 205lbs. If that’s an excessive amount of, you’ll be able to even spend money on microplates and do 202.5lbs. 
  • There’s solely two exercises: Workout A and Workout B. Alternate between exercises and do ONLY two chest exercises per week. 
  • Note that some reps are listed “3,3” — these are known as “clusters.” You’ll do three reps, take a 5 second break, and do one other three reps. This manner, you’ll squeeze out extra reps with a really heavy weight and get extra muscle-building stimulus. 

The Ultimate Chest-Building Routine

Workout A

A1) Barbell Bench Press
Sets: 6, Reps: 3, 3, Rest: 60s

Lie on a bench along with your chest up, shoulders squeezed collectively, and ft flat on the bottom. Grip a barbell shoulder-width aside and press, maintaining your shoulders collectively. Drive via your heels as properly, maintaining your glutes on the bench.

A2) Chest Supported Row
Sets: 6, Reps: 3, 3, Rest: 60s 

Start the motion by squeezing your shoulder blades collectively and row. Don’t let your elbow pull previous your ribcage.

B1) Dips
Sets: 5, Reps: 10, Rest: 30s

Get on a dip bar, preserve your chest out, and decrease your self till your elbows make a 90-degree angle. At the underside, drive again up. To preserve stress off your neck, have a look at a spot on the bottom a number of ft in entrance of you. 

C1) Bear Crawl
Sets: 2-3, Reps: 20 yards, Rest: 30s

Get on all fours along with your fingers underneath your shoulders and your knees underneath your hips; preserve your knees an inch above the bottom. Crawl ahead by taking a small step along with your proper arm and left leg on the similar time and alternate. Keep your hips low and your head up.

C2) Wide-Grip Pushups
Sets: 2-3, Reps: 15, Rest: 30s

Get in a pushup place along with your fingers WIDER THAN shoulder-width aside. Keep your decrease again flat and don’t let your hips sag. Lower your self and preserve your elbows near your physique as you descend.

Workout B

A1) TRX Pushups
Sets: 12 minutes, Reps: 2-3 each 10 seconds, Rest: 0s

Hold TRX straps and get in a pushup place along with your fingers about shoulder-width aside. Keep your decrease again flat and don’t let your hips sag. Lower your self and preserve your elbows near your physique as you descend. KEEP YOUR HEART RATE BETWEEN 130 – 150 BPM!

B1) Wide-grip pullups
Sets: 5, Reps: 5, Rest: 30s

Hang from a chinup bar with palms going through away from you and wider than shoulder-width aside. Squeeze your shoulder blades collectively and pull your self up till your chest touches the bar. Go heavy. Use a weight belt or vest if you happen to can. 

B2) Dumbbell Bench Press
Sets: 5, Reps: 5, Rest: 30s

Lie on a bench along with your chest up, shoulders squeezed collectively, and ft flat on the bottom. Drive the dumbbells upward, maintaining your shoulders again. Drive via your heels, as properly, maintaining your glutes on the bench.

C1) Slideboard Chest Flyes
Sets: 2 – 3, Reps: 10, Rest: 30s

Place each palms on a slideboard or separate Valslides. While in a pushup place, decrease your self by spreading your elbows and fingers far aside. Once you get to the underside, slide these arms collectively to drive your self up. To make it more durable, elevate your ft, throw on a weighted vest, or put a plate in your again. 

C2) Double Waiters Walk
Sets: 2-3, Reps: 30 yards, Rest: 30s

Grab a heavy kettlebell in every hand and maintain each overhead. Keep your shoulders down and again and stroll whereas maintaining your hips and shoulders stage. Keep your wrists and elbows as straight as you’ll be able to.

Anthony J. Yeung, CSCS, is an everyday contributor featured in Golf Digest and Men’s Fitness and the founding father of GroomBuilder, the 8-week health program to remodel the way in which you search for your wedding ceremony. 

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