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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