How to get a stronger and bigger chest (in just 4 weeks)

If there is one muscle group on which every man in the gym focuses, it is the chest muscle. The bench press exercise is almost always occupied and it looks like the dumbbell press is in everyone’s routine.

 

And still results are lacking for most of the athletes that I talk to. So is developing a bigger and stronger chest super hard then? No, not if you exactly know what to do!

 

In this article I’ll explain how you build a big and stronger chest. You will see that you are able to achieve the same results as most bodybuilders!

 

This article addresses the following questions:

 

How do I build a stronger and bigger chest?

How long does it take to build a bigger chest?

Which mistakes must I avoid?

What are the 10 best chest building exercises?

 

develop a stronger and bigger chest exercises

How do I build a stronger and bigger chest?

The secret to a bigger and stronger chest is performing the right fitness technique. If you don’t align your weight, amount of sets and amount of reps you will never succeed.

 

So what’s the right technique?

 

In order to gain a stronger chest you have to perform between 4 and 6 sets for each exercise and perform between 1 and 6 reps per set. Make sure that you are using a very heavy weight! Ideally, you use a weight that is between 85% and 100% of your 1RM.

 

1RM defines the weight with which you can make 1 rep with. For example: the heaviest weight with which you can perform 1 chest press with is 150kg. In order to increase muscle strength, you perform this exercise with 130kg - 150kg (85% to 100% of 150kg).

 

Selecting the right weight is crucial! If you don’t workout with heavy weights you will never increase your strength.

 

In order to gain a stronger chest you focus on developing muscle mass. To do so, you have to perform between 3 and 4 sets for each exercise and perform between 8 and 12 reps per set. Again, selecting the right weight is important!

 

In order to develop muscle mass you have to perform each exercise with 75% of your 1RM. If you select a lower weight the workout will not be heavy enough. Selecting a weight that’s too heavy will stop you from performing at least 8 reps.

 

develop a stronger and bigger chest

How long does it take to build a bigger chest?

When performing the right fitness technique, you will be amazed by how quick you will see results. When I started using the right weights and performing the right amount of reps, it took not more than 3 weeks to see the first results.

 

If you work out at least 3 times a week, eat enough protein and you are younger than 40, you will gain 8 to 9 pounds in a period of 3 month.

 

Which mistakes should I avoid?

Not resting enough

Yes, it’s crucial to work out multiple times per week and give everything you have during your training. But it’s equally important to get rest.

 

After a chest workout, your muscles need to rest for at least 48 hours. So always build in a ‘rest day’ between two chest workouts in your routine.

 

Not eating properly

When it comes to achieving results, eating the right food is as important as training hard. Killing it in the gym is not enough, you have to support your exercise with the right diet!

 

Protein should be your main source of nutrition. That means eating white meats (chicken and turkey), fish (tuna, salmon and mackerel), red meat (steak), eggs, oatmeal, soybeans and cheese.

 

Click here for a complete overview of the best protein products that every athlete should eat every day

 

Not performing the right exercises

Don’t limit your workout plan to only isolation exercises. In order to develop a bigger and stronger chest you must include compound exercises!

 

The most effective chest compound exercises are the bench press, dumbbell press and chest dips.

 

Only focussing on your chest muscle

When you want to grow, you have to look beyond your focus muscle. Make sure that you train all the muscles that surround the focus muscle as well.

 

In the case of the chest muscle, it’s crucial that you also train your biceps, triceps and shoulders. If you don’t increase the strength in these muscles, you will eventually find yourself without any progress in the chest muscle!

 

develop bigger and stronger chest

What are the 10 best chest building exercises?

The chest muscle consists of 4 different areas that you can isolate during your workout. These are the top chest muscle, the centre chest muscle, the lower chest muscle and the inner chest muscle.

 

The central chest muscle if targeted when lying down horizontal. The top muscle is targeted via incline exercises. The lower chest muscle is targeted via decline exercises. And the inner chest muscle is targeted via fly exercises.

 

Centre chest muscle - Horizontal (flat) exercises

chest exercise bench press

Bench press

Put the bench in a horizontal position. Lay on your back and put your feet flat and firmly on the ground. Grab the bar slightly wider than shoulder width. Then lower the bar towards the middle of your chest. You can either press the bar back up just before it hits your chest or you let it touch your chest and then press it up again. Make sure that when you press up you don’t lock your elbows. Ensure constant tension on the chest muscle by always keeping your elbows slightly bent when performing the press.

Target muscle(s): central chest muscle

Difficulty: ●●●○○


chest exercise dumbbell chest press

Dumbbell press

You perform the dumbbell press in the same way that you perform the bench press with a bar. Put the bench in a horizontal position. Lay on your back and put your feet flat and firmly on the ground. Press the dumbbells up and then slowly lower them back. When your arms are in a 90 degree angle press the dumbbells up again. You can choose to lower the dumbbells a little further to stretch your chest muscle a bit extra. This is not possible when you perform the bench press with a bar.

Target muscle(s): central chest muscle

Difficulty: ●●●●○


chest exercise chest dips

Chest dips

You perform this exercise at a dipping station. Grab both bars and lower yourself until your arms reach a 90 degree angle. Your elbows are bent and they point backwards. Don’t bring your elbows out but keep them as close to your body as possible. Lean forward so that you apply tension on your chest muscle. After dropping down press yourself up again to starting position.

Target muscle(s): central chest muscle

Difficulty: ●●●●○


chest exercise push up

Push up

Rest on your hands and toes. Your body is in a horizontal position, your feet are slightly apart and your arms are in line with each other at shoulder height in a 90 degree angle. Drop down with your chest towards the ground by lowering your elbows. Just before you hit the ground, press yourself up again.

Target muscle(s): central chest muscle

Difficulty: ●●○○○

Top chest muscle - Incline exercises

chest exercises incline dumbbell press

Incline dumbbell press

Put the bench in an incline position at about 30 to 45 degrees. Lay on your back and put your feet flat and firmly on the ground. Press the dumbbells up and then slowly lower them back. When your arms are in a 90 degree angle press the dumbbells up again.

Target muscle(s): central & upper chest muscle

Difficulty: ●●●●○


Chest exercise incline bench press

Incline bench press

Put the bench in an incline position at about 30 to 45 degrees. Lay on your back and put your feet flat and firmly on the ground. Grab the bar slightly wider than shoulder width. Then lower the bar towards the middle of your chest. You can either press the bar back up just before it hits your chest or you let it touch your chest and then press it up again. Make sure to keep tension on the chest muscle during the entire exercise. Don’t lock your elbows when you press up.

Target muscle(s): central & upper chest muscle

Difficulty: ●●●●○

Lower chest muscle - Decline exercises

chest exercise decline dumbbell press

Decline dumbbell press

Put the bench in a decline position, so that your head is lower than your feet. Lay on your back and put your feet flat and firmly on the ground. Press the dumbbells up and then slowly lower them back. When your arms are in a 90 degree angle press the dumbbells up again.

Target muscle(s): central & lower chest muscle

Difficulty: ●●●●○


chest exercises decline bench press

Decline bench press

Put the bench in a decline position, so that your head is lower than your feet. Grab the bar slightly wider than shoulder width. Then lower the bar towards the middle of your chest. You can either press the bar back up just before it hits your chest or you let it touch your chest and then press it up again. Just like performing the ‘normal’ bench press make sure to keep tension on the chest muscle during the entire exercise. Don’t lock your elbows when you press up.

Target muscle(s): central & lower chest muscle

Difficulty: ●●●●○

Inner chest muscle - Fly exercises

machine chest fly chest exercise

Machine fly

Take a seat on the machine. Place you upper arm and a part of your fore arm against the armrests. Make sure that your elbows are on the same height as your shoulders and your arms are in a 90 degree angle. Push the armrests towards each other and just before they touch slowly bring them back to starting position.

Target muscle(s): central & inner chest muscle

Difficulty: ●●○○○


chest exercises dumbbell fly

Dumbbell fly

Put the bench in a horizontal position. Lay on your back and put your feet flat and firmly on the ground. Stretch your arms out to the side, keeping your elbows slightly bent. Make sure that the palms of your hands are pointing inwards. Bring the dumbbells together above your chest, keeping your arms stretched when you perform the exercise. Then slowly let them lower back to starting position.

Target muscle(s): central & inner chest muscle

Difficulty: ●●●●○

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