The Workout Plan for Chest growth that actually works(2019)
Building a bigger and well shaped chest is every guy’s dream. Building the chest of your dreams shouldn’t be treated like rocket science. If you stick to the basics of chest training, you can get that big chest within 6-12 months. Follow these 5 tips to get a bigger and well shaped chest.
1. Do Free Weight Compound Exercises
You need to build some strength in your chest muscles before getting to those advanced workouts. Squat, Dead-lift, Bench Press and Overhead Press are the fastest way to build overall strength & bulk. Do them often & heavy.
2. Heavy Weight Chest exercises
There are hundreds of different exercises for chest. You just need to do a few of them, the only thing you need to focus on is the proper technique. Many people end up doing workouts completely wrong. Try these effective chest workouts with proper technique. These exercises will work all your chest muscles and parts.
Barbell Bench Press
Barbell bench press is one of the most effective exercise for your chest. It also works your shoulders and triceps.
If you are a beginner, do not go heavy. Start with minimum weight and as you gain more strength, you can add on some more weight weekly.
How to do: Lay down on the bench facing toward the ceiling, hold the barbell with both hands, make sure your elbow are firm, now lift the barbell and pull it toward your chest and then lift it up again. Perform 8-12 reps with 3 sets.
Incline Press
Incline bench press works your upper chest, it gives you have shaped thick upper chest. One of the best exercise for upper chest.
How to do: Set the bench to 60 degree angle, follow the same steps as normal bench press. Don’t lift the barbell too high, keep your hands and elbows firm. Perform 4 sets of 12 reps.
Close-Grip Press
Close grip press works your entire chest and gives your chest that perfect line in the middle. This exercise needs good balance, don’t go too heavy.
How to do: Hold the barbell with a close grip, lift the barbell and pull and lift. This is a little different exercise than flat bench press, you bring the barbell below the middle part of your chest. Perform 4 sets of 8 reps.
Reverse-Grip Press
Reverse bench press is one of my favorite chest exercise, as i lack mass in my upper chest. Reverse wide grip increases the intensity on your upper pecs by about 25 percent.
How to do: Lying on a flat bench and holding the barbell with the reverse grip of hands, keep your elbows firm, hold the barbell with wide grip(little bit more than your shoulder width) and perform 4 sets of 8-12 reps.
Flat Dumbbell Bench Press
Dumbbell bench press is one of the favorite exercise of all fitness trainers including the legend Arnold. This exercise gives that thickness to your chest and builds strength. It’s a must do exercise for chest.
How to do: Lying on a flat bench, hold the dumbbell facing toward the roof, bring dumbbells up and down toward your chest and ceiling. Wear proper weight lifting gloves for safety. Perform 3 sets of 12-15 reps.
Incline Dumbbell Press
Incline dumbbell press is similar to the flat dumbbell press, the difference is, you set the bench decline and it works your upper chest.
3. Eat at least 3 Meals a Day
Working out hard in the gym is only 40% of work to get a bigger and strong chest. You need to give your body proper nutrition before and after the workout. Start eating at least three meals a day – breakfast, lunch, dinner. Include fruits and vegetables in your diet, lots of them.
4. Get Some Good Quality Supplements
It is recommended to get some supplements when you are weight lifting. Supplements make it much easier to get the necessary nutrients to build muscle and can even give you an advantage and enhance your training when taken right and combined with a good diet.
5. Rest Like a Baby
Make sure you get at-least 8 hours of sleep. Our muscles grows while our body is in rest mode. If you want to get bigger and strong chest. You need to give your muscles proper workout, food and rest.
