Then it comes to men, building a bigger chest is of the utmost important goals. The chest is a critical part of the body puzzle as a well-developed chest looks like an armor plate on the human body.
If you train in a big commercial gym, you’ve probably noticed everyone seems to be training their chest. Ideal bigger chest expansion involves a lot of force on the clavicular pectoralis. With that said, many trainees waste their time in the fight back to build a respectable bigger chest with movements and techniques like:
- Pec-Dec Flyes
- Cable Crossovers
- Seated Chest Press
- Poorly Executed Bench Presses
Movements like the above are potentially risky and also can’t get you to meet your bigger chest goals. Use exercises where you can go heavy safely and focus on getting stronger to make a smooth result.
There are the Top 4 Exercises that will Guarantee that a Bigger Chest will be a thing of the past:
1. Weighted Dips
The power of dips cannot be downplayed. You can know all about the effectiveness of dips with a look at the upper body of a gymnast. Dips basically involve a versatile movement that will also strike your triceps and front delts hard.
The problem that arises is that most trainees perform dips in an absolutely terrible fashion.
If your shoulders can take them: Dips between parallel bars with weight will build your chest muscles while wearing a belt which leads to your bigger chest mission. There is no feasible way for you to be a half-repper in the dip and expect your chest to truly grow.
To Execute Proper Dips Follow These Steps:
- Hands on the parallel bars and widen your elbows to get to the start position.
- After that, bring your elbows close to your body (not a pure full tuck like a close grip bench press).
- Lower your body slightly forward during the dip to put more stress on the pecs.
- Make the bicep connect with the forearm when you reach the bottom,
- If the bicep does not connect with the forearm the repetition does not add up.
- Push back up to the start position before performing the next rep.
2. Bench Press (barbell or dumbbell, flat/incline/decline bench)
The standard bench press is the glimpse of the ultimate bigger chest builder. That could be true for some men with great genetics.
The Bench Press is a unique upper body strength builder, but when you carry out proper reps the allocation of the muscular stimulation is balanced across the triceps, front delts, and chest as a replacement for truly targeting the pecs.
Don’t do things like bench pressing to your neck or with your elbows away. Both are possibly dangerous and will harm your shoulders.
The bench press permits you to emphasize your body with heavy weights. It is worthless if you can’t at least bench your body-weight for 5×5 (so at least 160lbs for 5×5 if you weigh 160lbs). So, stop thinking about getting a bigger chest.
Barbell bench press that beat the chest harder does exist in variation. Incline barbell bench presses are acted upon with a wider grip on a low incline bench to some extent (15 degrees or the first incline setting) will add serious meat to your chest.
Another variation of bodybuilding is The Gironda Neck Press which truly isolates the chest if performed in a great effort. Most of the trainees have never seen this press in a gym before.
It creates a pump in your chest using a wider-grip on the barbell and lowering the bar to your neck. To perform the neck press, your shoulders need to be strong so do not jump into it recklessly.
The flat and incline dumbbell bench presses are unbelievable because compared to the barbell versions, at this juncture the dumbbells allows you to catch a better range of motion in the bottom of the movement.
All variations of barbell or dumbbell pressing will work wonders to make your big chest goals if you use these appropriately by taking consideration of your body strength. You should use a full range of motion and should not press like you have the range of motion of an alligator to attain your ambition.
The Butterfly exercise is a functional move to meet your bigger chest goals. This is the one which makes effective moves to tone your chest and builds it stronger. Targeting the pecs, this workout helps in the growth of thick muscles. This exercise is effective and needs to be carried out while seating on a weighted machine.
The pecs cover up almost all the neighborhood parts over your chest. That’s why, the butterfly workouts are generally focused on exercises that will manage the upper, middle, lower and inner chest part. Not just that, the move will give you a toned and stronger upper body.
This might be slightly painful and risky to do at first, so we suggest you perform every rep in full control as it should be. Make sure not to injure yourself.
4. Push Ups
Push-ups are quite underestimated but it is one of the most effective bodyweight exercises.
Many trainees believe that they are too advanced for push-ups but it’s hard not to think of push-ups when we think of training with your own body weight. This is asinine!
Different Ways to Perform a Push-Ups
There that you can use many deviations to make push-ups more difficult once you are able to perform strong repetitions with the standard versions.
A few alternatives you could draw on to increase the complexity of your push-ups would be:
- Putting on a weighted vest or doing reps with a plate on your back.
- Apply high-intensity rep styles like pause reps and 1 and 1/4 reps.
- Carry out variations of the push-up like the Spider-Man or Gator Push Up.
- Lower your bodies in a controlled manner until your elbows are at a 90-degree angle.
In spite of what you do, including the push-up as a part of your yearly training routine will let you build a bigger chest.
Don’t let your ego come over you. Continue performing the movements with zest but also apply smooth, constant tension replication to build your best bigger chest.