Mondays at Justin + 6 are Fit + Fun with gorgeous gay fitness and Zumba instructor, Andrew Walker. Comments and questions are welcome!
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When it comes to exercises for building a bigger chest, we can break them down into 2 types.
Bench press exercises such as barbell or dumbbell bench presses along with push-ups. Its best you do dumbbell bench presses to help you get a bigger chest faster because the dumbbells allow you to work your chest thru a greater range of motion forcing you to use more of your chest muscles.
Weighted Dips or Bench Dips will help you build a massive chest and they also work well if you can't do bench presses. For effective dips that will build more muscle, you are going to have to use far more than just your body weight when doing dips. To solve this, you're going to have to wear a weight vest, use a Dipping Belt, wear a book bag filled with weights (or other stuff) or even have a small child climb on your back or do whatever you can to add more weight to your dips. A bigger muscle is a stronger muscle but you can only get so strong doing dips with only your bodyweight (the same goes for pushups & body weight flies as well).
6 Workout tips for a bigger chest
1. There's no need to do dips and presses in the same workout. Just pick 1 and do 4-to-6 sets each with 4-to-12 reps using a weight heavy enough to only allow you to do 4-to-12 reps.
2. If you want to do a variety of dips and presses in your chest workout then limit your workout to a total of 4-to-8 sets. So for example…
- You can do 3 sets of dips & 3 sets of bench presses or…
- You can do 2 sets each of Incline, 2 sets of Flat & 2 sets of Decline Bench presses.
3. You only need to work out your chest 1-to-2 days per week for a bigger chest.
- As your chest gets much bigger & stronger you may have to work out your chest less than once a week but if you're a pure beginner who's never done a lot of chest training, stick to 1-to-2 days per week.
4. Save chest flyes for the beginning or end of your chest workout
- You can pre-exhaust your chest muscles with chest flyes before dips and presses for a better chest workout or…
- You can do flyes at the end of your chest workout to further tone & define your chest.
5. Keep a training log so you can keep track of how much weight, sets & reps you're doing so you can keep beating your last workout to help you get a bigger and stronger chest faster so for example…
- If you did 5 sets of 10 reps using 225 pounds on the bench press then the next time you workout you want to beat your last workout by…
- Doing at least 6 sets and/or…
- Doing at least 11 reps and/or…
- Using more than 225 pounds.
6. Don't overtrain or try to work your chest more than 2 times a week (more is NOT better) and it won't help you get a bigger chest faster because your chest muscles need to rest and recover so they can grow and…
- If you're at a point where you're working out your chest more than 2 times a week but…
- You're using the same amount of weight, reps and sets each workout then you're wasting your time because you can't get bigger & stronger doing the same workout over & over without using more weight, reps and/or sets so…
- Make sure that you rest long enough (at least 2-to-3 days) in between chest workouts so you can beat your last workout by using more weight, doing more reps and/or sets.
The only 3 things that can stop you from getting a bigger chest are…
1. Bad nutrition
- Making sure you are eating the right amount of calories and getting enough protein in your diet to build muscle is crucial to building a bigger chest.
2. Bad form
- Strive for perfect form throughout your reps to ensure they are as effective as they can be.
3. Not getting stronger
- Remember: if you're doing the same workout over & over using the same amount of weight, sets and/or reps each workout then don't expect your chest to get any bigger and stronger unless your goal is to maintain the chest size you have.
- Andrew
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