Have you been working out in the gym to build a more muscular chest? Although, people think that just bench presses alone can get them stronger and larger chest. This couldn’t be further from the truth. You’ll need to train in a different way if you want that next-level pectoral that turns heads wherever you go. These 7 pro chest workout techniques to build a bigger chest will be of good help to you.
If you’re very much interested in pumping up your chest muscles and build a bigger chest in the gym, you need targeted chest exercises that stress your chest muscles. This is because the main chest muscles are so huge, and contribute to so many movements. Therefore, you’ll need more than just a handful of techniques to build your upper body from every angle.
There are numerous chest exercises and workouts to try, from bodyweight staples to twists on dumbbell classics, hence making building an impressive pair of pecs easy.
Actually, mixing up your workouts will make you hit your chest muscles from more angles compared to the humble bench press. This will definitely result in a bigger, stronger upper torso. Therefore, if you really want huge pecs you’ll need to task your chest muscles the right way.
Why is my chest not Growing?
The chest, which chiefly consists of the pectoralis major and pectoralis minor is a difficult muscle to build. That does not mean it’s impossible. There are definitely some reasons why your chest may not be growing.
• This growth struggles may also be instigated by your technique.
• Inadequate warm-up before hitting the gym or starting your workout.
• You may be going too fast in your reps.
• You’re probably not lifting the right weight or not lifting heavy enough.
Adequate diets to build chest muscles
Foods rich in healthy fat will help you to get bigger chests. Provided you indulge in proper exercises to get the perfect shape. It is recommended to work out as well as possible as you’re consuming healthy fat. Otherwise, you may end up just accumulating fat and gaining weight. The foods that are rich in healthy fats include
• olive oil
Do not disregard the carbs. Ensure you consume some, before and after exercise. This will ensure you have enough energy to push hard, lift heavier and then last longer during a workout.
Remember to consume adequate proteins too. Ensure your storage of glycogen doesn’t deplete. If you’re struggling to consume enough protein, then try to get protein bars.
Learning to count macros will be of great help to boost your nutrition in your task to build a broad and bigger chest.
Here are the 7 pro chest workout techniques to build a bigger chest in no time:
1. Decline press-up
Decline bench press-up emphasizes the lower pectorals, to help you build a well-rounded and more defined chest.
Procedure: Keep your feet on a bench with your hands on the floor in front of you. Then lower your body steadily down until your chest almost reaches the floor. Push your body up to the starting position while squeezing your chest. Pause for a second at the top before repeating. Don’t be too fast or too slow during a press-up.
2. Cable fly
The cable fly gives constant tension to your pectorals during the workout. It also gives your pectorals and deltoids a new stimulus.
Procedure: Fasten stirrup handles to the high pulleys of a crossover machine. Take one in each hand, then outstretch your arms with a slight bend. Put one foot slightly forward, then brace your core, and pull the handles downward and crossways. Return to the start position gradually.
3. Decline barbell bench press
Making use of a decline bench helps to build on your lower chest and build serious size on your chest.
Procedure: Grab a barbell with your hands shoulder-width apart and your palms facing your feet, then lie back on a declined bench. Begin with your arms fully extended and your hands over your chest, lower the bar slowly until it almost touches the middle of your chest. Push the barbell back to the starting position speedily as you breathe out.
4. Close-grip barbell bench press
The close-grip bench press places emphasis on your triceps and chest, with less strain on your shoulders. Ensure you place your hands just inside of shoulder width.
Procedure: Put your back on a flat bench holding the barbell with a narrow overhand grip. From the starting position, slowly lower the bar until it almost touches the middle of your chest. Push the bar back to the starting position speedily as you breathe out. Concentrate on pushing the bar just using your chest muscles.
5. Staggered Push-ups
You should have already mastered the usual push-ups, if yes, then this is an ideal stage for mastering the one-handed push-up.
Procedure: Get into a push-up position with your right hand further forward than the left. Then lower your body until your chest is close to the ground then drive up speedily. Pull your hands off the floor and change the positions of your hands so your left leads, then repeat.
6. Chest dips
Chest dips work the entire upper body, dips also work your arms, upper back, and shoulders.
Procedure: Hold the bars of a dip station with your palms facing inward, keeping your arms straight. Slowly lower until your elbows at right angles, ensuring that they stay tucked against your body. Make sure you don’t flare out. Then drive yourself back up to the top and repeat.
7. Dumbbell squeeze press
Dumbbell squeeze press moves the emphasis to your pecs. This simple squeeze engages your pecs throughout the entire range of motion which is a key factor to maximize muscle gain.
Procedure: Lie on a bench and hold a dumbbell in each hand. Maintain a good grip and start with your arms straight, directly above you. Bend your arms and lower them to the side, so the dumbbells lie just above your chest. Pause and then raise your arms and repeat.
Check out: Best exercises you can do for wider hips.