The chest muscle is one of the favorite parts that train men around the world. Having a broad chest has many benefits, one of which is a sign that you are a person who likes to exercise and live a healthy life. But it takes a high level of patience and discipline to get impressive chest muscles. Therefore, I will give you some of the best workouts to get bigger chest muscles in the gym fast.
Many people come to the gym to thicken and strengthen their chest muscles using a benchpress. Some of them use dumbbells, or if they don’t like weights, they do push-ups at home. But if you want to get the best of your chest muscles while increasing strength, you should look at the list of exercises below and forget about machines.
Table of Contents
- Tips to Maximize Your Chest Workouts.
- The 5 Best Workouts to Get a Big Chest.
Read more: How to Lose Fat on Chest for Man Fast!
Tips to Maximize Your Chest Workouts.
So to get a spectacular chest, your workout should hit the chest muscles from various angles like the workout below. You will work out 3-4 times a week for chest and full-body workouts. But before you lift, first understand some of the rules of this workout for achieving serious chest muscles.
#1 Use Progressive Overload.
You need to train your chest with heavy resistance and progressive overload because your chest is a large muscle group. That means you won’t stimulate hypertrophy and muscle growth if you don’t put weight on your chest.
For example, suppose you are doing a barbell benchpress using 45 lbs at 8 reps maximum. As the exercise continues, 1 set of 8 reps with these weights will feel lighter. Also, your chest has grown in size compared to when you first lifted it. At some point, your muscles have adapted to the load. If you train for a long time with the same weight, your muscle strength and size will not improve again.
So to make your chest muscles bigger and stronger, you have to increase the challenge with progressive overload. Some of the ways that you can implement to create progressive overload include increasing the weight you lift, increasing the number of sets and reps, increasing the frequency of training (make sure your muscles have enough time to heal before increasing the frequency), or reducing rest breaks.
#2 Compound Workouts for Maximum Gains.
This exercise involves several groups of joints and muscles in every movement. That means this exercise method will shape several parts of the body at one time by encouraging the production of testosterone, growth hormone, and anabolic hormones to maximize muscle growth. So if you’ve used pec machines a lot before, forget about it because the basic lift has proven to be successful. Bench press using barbell/dumbbell, incline press using barbell/dumbbell, and chest dips are keys to getting an aesthetic chest.
#3 Develop Your Upper Chest
The main problem with any chest workout routine is that you only focus on the middle of the chest with the basic exercises. In fact, to have an impressive chest you have to train every chest muscle and most importantly, the upper chest. But without realizing it, most people only train the middle chest muscles, and they forget the upper part which is called the pectoralis clavicle. So, if you want the pectoralis clavicle to develop, train your upper chest too because it is a hard part of growth.
#4 Fill Your Body With Proper Nutrition.
Improve fitness and change appearance not only from training, but it also comes from the kitchen. Even if you do each set of these exercises, you will not see the results if your body is not getting the proper nutrition. Take care of your diet with foods from organic sources such as vegetables and fruits to get the best fiber.
In addition, make sure you get enough protein from your healthy diet to repair muscle after exercise. Some people may choose to use a supplement or protein shake after a workout to get a few grams of protein. This is a simple way to make your body recover faster with clinical dosage supplements. Also, to increase power, pump, and the ability to maintain peak performance.
#5 Warm-Up Before Main Workout.
Taking the time and preparing your body with a thorough warm-up is an important part of before doing any exercise. The benefit, this can reduce muscle soreness the next day and prevent injury during exercise. Also, it can help you make the best lift. The best short warm-up you can do is some dynamic stretches.
Static hip flexor stretch, deep lunge with hip rotation, deep lunge thoracic rotation, down dog walk-out, resistance band shoulder dislocate, and lunge with overhead reach will warm up your muscles before entering the weight room. After this warm-up, I recommend that you do 2 sets of warm-ups for each main exercise. Use light to moderate weights to prepare the joints and give your body time to read the movements.
The 5 Best Workouts to Get a Big Chest.
1. Barbell Bench Press.
The bench press is a traditional chest workout that can use to tone your upper body muscles, including your midsection, arms, and shoulders. If you are a beginner, work with a spotter. They can monitor your performance and make sure you are lifting the right weight. Do it in 4 sets, 5-8 reps with a rest time of 90 to 180 seconds to get strong chest muscles.
2. Barbell Incline Bench Press.
This is one of the main moves in chest workouts. In general, this exercise will train and build strength in the upper pectoral muscles and front deltoids. Also, this is a key move for getting the thickness of the upper chest muscles. So, finish your workout in 4 sets, 6-10 reps with a rest time of 90 seconds.
3. Flat Dumbbell Bench Press.
Generally, a dumbbell press is recommended when you have reached a certain point of strength on the barbell bench press. For beginners, this is very important because it can prevent you from chest and shoulder injuries. Also, don’t let the dumbbells bump on top at the same time. This can cause you to lose stability in your shoulder and injure yourself. So do the movement correctly in 4 sets, 10-12 reps, and 60 seconds of rest time to build chest muscles.
4. Dumbbell Incline Bench Press.
A pair of dumbbells offer different variations to your workout even though a barbell is the main ingredient for pumping up your chest. Dumbbells have a greater range of motion because they are a separate pair of weights. Lifting weights to the top of the motion can keep your chest tense and activate the muscles for more stability. Do it in 4 sets, 8 to 12 reps, and rest time for 90 seconds.
5. Weighted Dips.
If you want to lose chest fat for men, dips can do it. This is one of the best exercises for burning fat and working the upper body. You can do this in various variations, such as wide grip or narrow grip techniques, which are both useful for getting a muscular chest muscle. Complete this movement in 4 sets, 8 to 12 reps, and rest time for 2 minutes.
Related: Top 3 Tricep Workout at Home
The 5 best workouts above are the perfect program if you want to have a big chest. Especially if you regularly visit the gym but haven’t seen any changes, this program is for you! So, now you will work on the chest muscles in addition to building muscles in other parts of your body. But if you are a beginner, you may feel DOMS and make you unable to lift weights for a few days.
To reduce these symptoms, do the exercises slowly, regularly, don’t push yourself, and don’t forget to warm up. Give your muscles time to adapt to the pressure just faced. But this method is only valid for relieving the symptoms of muscle pain, not completely avoiding it.
No less important, don’t let you fail to lift each set. Save your maximum power for the last set because there is no drop-set here. Also, don’t just train your chest because there’s no point in having a broad chest if you don’t train your lower body. Therefore, add leg workouts to your routine to build overall strength.