Are you doing all the efforts and ways to build a bigger chest but still struggling to get a wider chest? If your answer is yes then today’s article is surely going to help you. Because in this article I am going to tell the 10 best exercise to build a bigger chest.
Every single man has a desire to build a chest that shows his strength in front of everyone. I have always heard people saying that it is very tough to build a chest. But believe me, it is very easy if you love doing exercise and a hard worker. It all requires your consistency, patience, and dedication towards your fitness goal.
The chest is one of the most noticeable muscle groups regardless of what you’re wearing and it is one of the first things that people will subconsciously pay attention to when you first walk through the door. Studies show that women are initially more attracted to men with a lower waist to chest ratio (1) and if you have a big prominent chest you’ll give off a vibe that makes you look stronger, healthier and more confident. And having strong pecs goes a lot further than just enhancing your appearance.
The 10 best exercise to build a bigger chest.
1.Flat Barbell Bench Press
The barbell bench press is one of the most effective workouts when it comes to chest. For building muscle to your chest this one is very effective.
How to do it: The first thing you have to do is to set up your bench and set up your barbell. Now, lay down and lift the barbell with a wide grip and just bring the bar down 90 degrees then bring it up keep the bar over your nipple line. And yeah, make sure to perform 3 sets of 20, 15 and 10. And increase your barbell weight after performing each set.
2.Incline Dumbbell Bench Press
The incline dumbbell press is one of the best exercise to build a bigger chest. It mainly focuses on your upper chest and If you really love to workout for chest then I’m absolutely sure that you love doing this exercise which i.e, incline dumbbell press because it is one of my most favorite exercises when it comes to chest. It is also very easy to do. just read the tips given below for how to do it.
How to do it: Lay down on a bench set up at a 45-degree angle. Now, lift the dumbbell and bring it up and slowly bring it down. Do 3 sets up to failure. One thing which I want to add here for you doesn’t go for quantity. Just go for the quality reps.
If you are a beginner then Push-ups are not only good for building your chest but it also helps to train your other body parts also such as shoulder, back, triceps and biceps also. There are many forms of push like the weighted push-up, clap push-up, diamond push up, arc push up and many more. It gives you strength, stamina when you perform it on a daily basis.
How to do it: Lie down on the floor in the plank position. Place your feet together and put your hands wider than shoulder-width. Then lower yourself by bending your elbows. Do 3 sets up to failure.
Dips are normally done close to your body. Chest dips are like a booster for your strength and stamina. You can also add weight to make it harder. This is one of the best exercises to build a bigger chest.
How to do it: Hold both the bar with your each hand and lean forward as much as you can then go down and up. Make sure that you feel the pressure on your chest, not on your shoulders. Do 3 sets to failure.
5.Flat Dumbbell Bench Press
If you want a bulk on your chest then this exercise is very helpful. Somehow this exercise is slightly better than flat barbell bench press because you can dumb the dumbbell anytime in a case of failure. But that’s not possible in case of flat barbell bench press where you might insist support from your partner to lift heavyweight. But both the exercises have their own place and both are very effective to build a bigger chest.
How to do it: Get a dumbbell in each hand then lie down on a flat bench. Now hold the dumbbell on either side of your chest on shoulder width. Bring up and down your elbows slowly. pull your shoulders back as far as possible arch your back a little bit. Do 3 sets of 20, 15 and 10. Increase the weight of dumbbell after completing your each set.
6.Decline Dumbbell Bench Press
This exercise mainly focus on your lower pectoral muscles
How to do it: Lie down on the decline bench with a dumbbell in each hand then get the dumbbell on either side of your chest on shoulder width. Now move your elbows up and down. Do 3 sets up to failure. don’t go for too heavy in your first set. Increase the dumbbell weight according to your capacity and strength.
7.Chest Fly Machine
This exercise is very helpful if want to increase your chest muscle and want to give a good shape to your chest. For a beginner, this is a good move to increase your muscle mass. However, this workout is performed by both a beginner and experienced.
How to do it: Firstly, adjust your seat height so that your arms are straight parallel with the floor and even with your chest. Grip the handles keeping your shoulders down your chest and put your feet firmly on the floor back straight. Then you have to push your arms in front of your chest. Don’t move your arms so fast. Do 3 sets of 30, 20 and 10.
People often skip this workout but dumbbell pullover is listed as one of the best exercise to build a bigger chest. It increases the strength and capacity of upper body.
How to do it: Lie down on a bench next to the dumbbell. Pick up your dumbbell. Now right here your wrists are going to be bent as you move backward your hand and dumbbell go as low as you can. Make sure you feel the stretch on your chest and triceps when you move down your dumbbell and hands.
9.Flat Dumbbell Fly
Dumbbell fly is a good workout when you targeting your chest because it helps to strengthen your upper body. The dumbbell chest fly works following muscles like chest, shoulders and triceps.
How to do it: Lie down on flat bench with your dumbbells then lift the dumbbells up above your head. now move your arms in a arc position and slightly bend your elbows when you go down. Breathe in when bringing the dumbbells down and breathe out when you brings the dumbbells up.Do 3 sets of 20, 15 and 10.
Cable fly gives you a good pump to your chest and increases the growth of your chest muscles. Cable fly targets your pectoral muscles and results could be very well if you did it in an efficient way. Always go for quality reps, not for quantity.
How to do it: Grab each handle of machine on both sides then bend your front knee and keep your back leg extended. lean forward I mean arch your back and make sure that there is slight bend in your elbows. Your palms should facing the mirror and now pull your hands towards each other. Do 3 sets up to failure.
So, this is the my article on 10 best exercise to build a bigger chest I hope you all like it. Please share this to your friends and colleagues and share your thoughts on the comment section of this article.