How to get a bigger chest muscles
“Who doesn’t want to build bigger chest muscles?”
Bigger chest muscles makes you look good. To achieve that you should make sure to focus on workouts that develop your pectorals by using the right training techniques and of course healthy bodybuilding diet program.
From a general point of view, the muscles grow when you give them sufficient rest and amino acids from foods that are rich in proteins after putting them enough on stress to create, in fact, microscopic tears in the muscle fibers; this whole process will lead your muscles to heal bigger (having bigger chest which is the subject) and stronger than they were before. This process is know by the name of hypertrophy, but the most important thing, in order to pursue you enhancement, is that once the muscle is healed it will be more susceptible and resistant to high stress. So you must hit it with heaviest weights to restart, again, the damage/repair process which is going to lead you to build a bigger chest. That’s why we often talk about “progressive overload” that allows us to lift bigger and bigger weights.
To achieve your goal of having a bigger chest you should obviously train it as hard as you can give your muscle sufficient alimentation which is going to make, your chest or any other muscle, to be able to grow and become bigger. There is some right precise ways to develop your muscles.
Here are the most effective workouts to get a bigger chest muscles.
Barbell bench press
If you’are a bodybuilder, one of your favorite workouts during chest day is the barbell bench press, one of the classics actually. In order to build a bigger chest perform this exercise using a progressive overload as you’re progressive in your set and mostly perform a 8 to 12 reps set. This will help your body blood carry glycogen throughout your body, calories will be burned easily and your adrenaline level will increase.
Parallel Bar dips
This workout focuses more on the lower part of the chest which would lead to hammer and isolate.
Kick your feet back and keep your body forward as much as you can then bend your elbows slowly so that your body can drop down and get back to the starting position.
This exercise, can be done with body weight or by attaching a weighted belt so you can work in a lower rep range, exercise that targets the lower pecs, similar to a decline press.
Perform 3 sets of the bar dips till failure. It is one of the best chest workout movements that will help you build a bigger chest muscles.
Cables are good because provide a continuous tension from the bottom to the top of the range of motion, an element that’s missing with free weights. This exercise woks your chest with effect on the middle and lower-pec region.
Work it right: Attach D-handles to the upper pulley and stand in the direct center of the unit using a split stance, knees unlocked . Grasp the handles with your palms facing downward and bend your elbows slightly. Bring the handles down and below your waist close to your arms back to the start position.
Make sure the degree of bend in your elbows is the same from beginning to end.
Flat-Bench Dumbbell Flye
After doing multi-joint moves from various angles, it’s time for single-joint exercise. The basic dumbbell flye, done on a flat bench, is a staple isolation move. It’s absolutely critical you don’t turn your flyes into presses the key is in the elbow joints.
In this exercise and in order to build a bigger chest, try to urge on going deep getting that stretch at the bottom of the movement, then squeeze back the weights to the top very slow and controlled. Actually, the effectiveness of this workout is that it helps you assemble an important amount of fibers across your chest more than some other pressing exercises which is going to improve the “mind-muscle connection” and allow you to use chest muscles in other workouts.
Try to perform two sets, the first one with 10 to 12 reps and the second one till failure.
This is one of the most neglected workouts at chest day. This exercise is the one that rules them all.
Try to increase the number of reps in each set you do (make sure to minimize sets and increase reps). It helps building your upper chest and your shoulders, also it hits your triceps as secondary muscles group.
Incline dumbbell press
The incline dumbbell press workout angle emphasizes the upper chest and to sculpt that rounded look in your pectorals. Grab a pair of dumbbells (don’t go very heavy) and perform 10 to 12 reps in the first set then grab the same weights and perform your movement till failure, and remember to squeeze your chest muscles throughout the exercise.
The main goal here is to build a bigger chest muscles so forget your ego and forget about slinging weights.