How to Get A Big Chest

admin — Tue, 10 Nov 2009 23:37:08 +0000

Learn How To Get A Big Chest

Getting a bigger chest is one of the most popular goals for men when they start hitting the weights. After all, the most popular question asked of anyone who works out is, “how much do you bench?”

The most popular exercise around is the barbell bench press. While most power racks sit unused (IF the gym even has one) there’s almost always a line waiting to use the benches.

I’ve seen a lot of guys in gyms who only train their biceps, triceps and chest muscles. Yes, they look a bit funny but that just shows you why so many guys want to learn how to get a big chest and a big bench press.

So that’s what this site is dedicated to, helping you get a bigger chest. And one thing you’ll see is that most of these chest training routines do not include the flat barbell bench press.

You see, while it’s an extremely popular chest training exercise, it’s not really the most effective one.

Most guys aren’t suited to the bench press. It can be a great chest exercise if you are barrel chested and have short arms. If you have a relatively normal frame, benches blow.

For most of us, most of the range of motion on the bench press is spent working the triceps and the shoulders really hard, and not the chest muscles.

I always recommend that people switch to the decline bench press instead as a first step in learning how to get a big chest.

With the decline bench press you’ll work your chest harder because you’ll shorten the range of motion and put your body in a more advantageous position to take advantage of leverage, allowing you to use more weight once you get used to the different angle of the bench.

You’ll also take a lot of stress off your shoulders and rotator cuffs. I would always start to feel some pain in my shoulder when I would get to a certain weight on the bench press.

It always felt like a serious injury was just around the corner. I’ve never felt that with the decline bench press, as it puts my body in a more natural position.

So with the decline bench you’ll work your chest harder, allowing you to build your chest muscle faster, and it’s safer for you as well.

So let’s take a look at a pretty simple chest training routine for you to get you started on your way to a big chest and a bigger bench.

We’re going to bench three days per week (nonconsecutive) such as Monday, Wednesday, and Friday or Tuesday, Thursday, Saturday.

We’ll use a current bench of 175 for 10 reps as our example.

On the first workout, after your warm up sets, you’ll use 5 sets of 5, 4, 3, 2 and 1 rep per set with a 2 minute rest period, using the 175 pounds.

It will look like this:

Warm Up
175 x 5
175 x 4
175 x 3
175 x 2
175 x 1

For the second chest workout of the week, you’ll increase the weight on the bench to 180 pounds. Then on the third workout of the week, you’ll use 185.

On the first workout of the following week, start off with 180 pounds. Then you’ll go to 185 and 190.

Yes, the third week of chest training will see you use 185 pounds on the first workout of th week.

Depending on everything else going on in your life, you may be able to continue this chest training program for 4 to 8 weeks.

Then I recommend you take a week off from the gym before starting a different routine.

Stay tuned for more chest training programs designed to help you learn how to get a big chest.

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Chest Work Out

admin — Mon, 09 Nov 2009 18:06:01 +0000

Killer Chest Work Out for Massive Pecs

This chest work out will blast your chest into oblivion and it will do it quickly. Lack of time certainly won’t be a legitimate excuse for missing this weight lifting workout.

Keep in mind that while this chest training program won’t take long, it’s pretty brutal.

You have to have the right mindset and be willing to work extremely hard if you want to get any muscle building results from this pec workout.

We’ll be using three exercises for this chest work out, the decline barbell bench press, the low incline dumbbell bench press and the dip.

We’ll start with the decline bench press and we’ll be performing a multi-rep rest/pause with a drop.

Once you’ve done your warm up on the decline bench press you’ll pick a weight that allows you to reach positive failure around 9 to 12 reps.

Rest 20 seconds and then perform another set to failure. Rest 20 more seconds and do a third set to failure.

You may only get a rep or two. Then take some weight off the bar, enough so you can get one final set to failure of 3 to 6 reps.

Ouch!

Take a two minute rest and move on to the low incline dumbbell bench press. This time we are going to go for time.

Take a weight you could normally do 15 to 20 reps with (it may take a work out or two to figure it out).

The idea will be to get as many total reps as possible in two minutes. How long you rest between sets and how many reps you do per set is up to you.

You want the final set or two to be to positive failure and you can’t do more than 10 reps in a set.

Finally, after a two minute rest, perform one set of bodyweight dips to positive failure.

So an example of this chest training program looks like:

Decline Bench Press – 11 x 6 x 3 (20 seconds rest) x (take weight off bar) 4

Incline Dumbbell Bench Press – 10 x 8 x 6 x 3 x 2 x 1 (done in two total minutes)

Bodyweight Dip – 1 set to failure

Give that chest work out a try and see if it doesn’t add some muscle mass to your pecs.

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