Posted on April 10, 2019 by Joe Bradbury

A bigger chest is a popular goal for a lot of gym goers, with a chiseled sets of pectorals defining for many people what an athletic physique should look like. For some people blessed with the genetics of Zeus they only have to do a few cable flyes, some press ups then pound a protein shake to achieve this Adonis-like appearance. However for us mere mortals it’s going to take some more graft. Here are my 4 moves for a bigger chest.

The Workout

Building a bigger chest doesn’t take a super complicated, intricate workout plan but it does however need to encompass the fundamental stimulus for muscular growth. First and foremost, the single most important thing you can do to stimulate muscle hypertrophy, especially if you have been lifting for a few years, is to consistently, progressively overload the basic compound movements of any muscle group. After you’ve begun integrating this you can begin to manipulate other aspects of your workout such as the tempo at which you perform the exercises and applying more advanced techniques such as drop sets and negative reps.

 

  • Flat bench press 4 x 5 reps – week to week keep trying up your workload on this whether its heavier weight or an extra rep.
  • Incline dumbbell press 4 x 8 reps – super set with the next exercise:
  • Incline dumbbell flyes 4 x 12 reps – instead of having your palms facing each other, rotate them so your palms  face away from you
  • Decline bench press 4 x 10 reps – time for some tempo training, press for a count of 2, lower for a count of 4    with no pause in between.

 

Of course, here we’re just focused on chest. To create a well rounded upper body, try our back and shoulders session later in the week to target all the upper body musculature http://www.m8north.co.uk/blog/big-back-boulder-shoulders-workout/

Happy lifting,

Joe