How to Get a Bigger and Stronger Chest (In 30 Days)

How to grow a bigger and stronger chest - Lose Fat Build Muscle

Is your chest not big enough? Or do you just want it to grow faster?

Either way, you want to fill up bigger t-shirts, then you got to the right place, my friend.

Building a bigger and stronger chest is one of the main reasons most men start a training routine. You’re after that look: Big pumping chest, bulging biceps, and ripped 6-pack.

Well, this article will definitely help you with number one.

Either way, whether you’re a new lifter or intermediate, by the end of this article you’ll know exactly what you need to do to grow bigger pecs.

Warning: if you’re just looking for a quick solution that doesn’t require hard work or effort, then you might as well close this window right now.

You can’t get popping Arnold-like pecs by using silly supplements or fad workout programs. So if all you’re looking for is workout “hacks” or “tricks” then this isn’t for you.

But if you’re ready to understand the science behind building a big chest, and to put in some dedication and some effort, then read on, my friend.

Let’s start by talking about some of the top 5 most common mistakes people make when they want to grow their chest.

How to Build a Bigger Chest: Top 6 Chest Building Mistakes

1. Nothing but Isolation Work

Listen.

Isolation work has its time and its place, and it is useful when it comes to building a big chest.

But (and that’s ass big but).

It shouldn’t be the main focus of your program. What will really make your chest grow is to get stronger on compound lifts (bench, incline bench, dips, etc).

If all you’re doing is focusing on isolation work ALL the time, then you’ll be wasting a lot of time in the gym.

In the training program that I’ll give you later in the article, I’ll explain how you’ll use isolation exercises to get a bigger and stronger chest.

2. Going too heavy

If you’re doing nothing but singles of sets of three, then you’re leaving gains on the table.

If you want your chest muscles to grow, then you have to train them like a bodybuilder. That means high volume training and moderate weights.

Also, to grow your chest, you should rarely require a spotter to bench. So if you’re constantly benching with the aid of a spotter, STOP right now. Lower the weight, and do the exercise yourself.

You shouldn’t need a spotter to grow your chest.

3. Not Training Enough


If you’re doing nothing but bro splits, and only training your chest once a week, you will never be able to grow as much as you could otherwise.

In order to get maximal gains, you need to train your chest 2-3 times per week.

4. Training Too Often

On the other end of the spectrum, if you train your chest every day, then you will not allow for your chest muscles to recover from training.

Your chest doesn’t grow while training; it grows when it recovers from training.

So training every day will do nothing but hurt your gains and stunt your growth.

5. Not Using Full Range of Motion

Stretching your pecs under load will cause the most damage and growth stimulus.

If you’re not taking your bench presses all the way down (until the bar touches your chest, and even deeper with dumbbells), you’re leaving some chest gains on the table again.

6. Doing Nothing but Horizontal Presses

Hitting your chest from only one angle will not allow you to get the most out of your training.

To grow your chest you need a mix of incline presses, horizontal presses, and isolation work. The training program that I’ll give you below will hit your chest from multiple angles so that you get maximum chest development.

Chest Anatomy 101

The chest has two basic areas that need to be worked on specifically: the clavicular head and the sternal head.

The clavicular head gives a “fuller” look to the chest, and the best way to target it is by using incline pressing moves.

The sternal head is targeted more via horizontal pressing movements.

Additionally, you’ll also be doing some isolation work to “fry” the chest muscles to the bone.

We’ll split most of the training volume between incline and horizontal pressing, and we’ll add some additional isolation work.

The Science Behind Building a Bigger and Stronger Chest

This needs to be said.

You might think that building a bigger chest is just about pushing the limits of your training. Going all out in every session, every set until failure. No pain, no gain. Or should it be No Brain, No Gain?

And, yes, getting jacked does require you to become comfortable with pain and discomfort, but it requires you to do it in a smart way.

If you don’t have a structure behind your training, you’ll get nothing but frustration, disappointment, and maybe even an injury or two.

If you want a bigger and stronger chest, then you need to follow a couple of core principles.

Focus your training around these principles and you’ll succeed with building bigger chest muscles.

Fail to follow these principles and you’ll kill your chest gains.

Let’s dive in.

Focus On Compound Exercises

Want to know how to get bigger and stronger chest muscles?

Get stronger on the compound exercises, slowly, over time.

If last year you could bench 155 for sets of 10, and this year you can bench 185 for sets of 10, then you’re surely stronger and your chest is probably bigger.

The majority of your training should focus on compound exercises:

  • Horizontal bench press and its variations.
  • Incline bench press and its variations.
  • Dumbbell presses and its variations.
  • Isolation work.

The core of your chest training should come from the exercises above. That’s it.

Yeah, you can include isolation work, which if used correctly (we’ll talk about how in a bit), will allow you to get even greater chest gains, but it should never be the core of your training.  

Period.

Progressively Overload Your Training and Become a Superhero

Lego Superman - Lose Fat Build Muscle

Listen:

You can get noticeable chest gains in 30 days, but building stronger muscles should be a lifelong commitment.

This is crucial to achieving an amazing Greek-god-like body.

Progressive overload is one of the most important principles when it comes to building a jacked, more muscular body.

It basically means that today you should be able to complete workouts that you couldn’t complete one year ago.

It means slowly increasing the difficulty of your training sessions over time, either by adding weight, sets, reps, or all of them.

What’s funny? Think about learning to play the piano. You wouldn’t expect to become a master in one month or even one year. It would take years to get good at it, and probably decades to reach a master world-class level.

Building your body is VERY similar. You can make noticeable changes over a short period of time, but the real gains happen over years of applied training.

So, slowly get yourself stronger in the compound moves, and your chest will surely grow.

Technique

This is a big one.

What’s funny? It applies to ALL of your body parts.

Training with bad technique will do nothing but LIMIT your potential to get bigger and stronger.

If you want your chest to grow, you need to make sure that every exercise you do is with perfect technique. That means taking your barbell movements all the way down until the bar touches your chest, and your dumbbell movements even further down by taking them outside of your shoulders.

Like I mentioned above, the chest obtains most of the growth stimulus when it’s stretched under load.

So, you MUST use good technique in all of your exercises. If you want to get big, that is.

What About Nutrition?

Nutritional Wheel

Here’s the thing about nutrition:

It matters. I dare say it matters even more than your training.

You will not be able to get a big and strong chest if you don’t focus on your nutrition.

The bottom line?

Your success in building a bigger, stronger chest and a jacked body will be determined by your diet.

Training without looking after your nutrition is like running a car with shitty oil. It’ll eventually break down.

My point? If you learn about nutrition and how to fuel yourself the right way, losing fat and gaining muscle will be easier.

It’s not enough for me to give you a 4-week workout plan; you need to be able to pair it with a proper nutrition plan.

Here’s an in-depth article that explains how you can build your own nutrition plan.

Now, if you want a big chest you’ll have to eat enough food to build muscle, that means a calorie surplus. What happens when you gain muscle? Well, you also gain fat.

Don’t believe in the influencers selling diets for body recomposition, it just isn’t a viable strategy.

So, if you can’t stand the fact of adding more fat to your current physique, then you should probably focus first on losing fat.

The good news? You can pair-up the training program in this article with a fat loss diet and get great results.

Whether you’ll focus on fat loss or muscle gain, this article will give you an in-depth explanation of how to set up your nutrition plan, so check it out.

Now that you have your nutrition out of the way, let’s talk about the exercises you will be doing to get a bigger and stronger chest.

How to Get a Bigger and Stronger Chest: The Top Chest-Building Exercises

Listen.

There are a bunch of exercises for the chest. However, there are only a few that give you the biggest BANG for your buck.

That means you shouldn’t be wasting time on shit that brings you mediocre results, you should be spending your time in the gym wisely.

Here are the best exercise for chest development:

Horizontal Barbell Bench Press

One of the best exercises for upper body development.

Unless you have a very good reason not to, your training program should include bench presses. It works the pecs, the shoulders, and the triceps.

Bench press form checklist:

  1. Lie on the bench with the bar at eye level. Arch your upper back and squeeze your shoulder blades together.
  2. Grab the bar with a full grip (thumbs around it) and with medium grip-width.
  3. Unrack the bar.
  4. Lower the bar to your mid-chest.
  5. Press the bar back up until your arms are straight.

Here’s a video that quickly explains how to bench press:

To arch or not to arch your back?
This sums it up pretty well:

 

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⭕️WHY THE BENCH ARCH IS ACTUALLY NECESSARY⭕️ – YES, you NEED to arch, and I don’t care whether you’re against this statement or not, because if you are.. chances are you’re mistaking the “right way” to arch, with the “wrong one”. – Implementing an Upper Back Arch (Thoracic Extension) when bench pressing ensures 3 very important things, as you can see from the drawings: – 1) SAFETY: By locking your shoulderblades back together and holding them there for the whole movement, you’re preventing yourself from getting injured in the shoulders area. – 2) STABILITY. Arching your upper back creates a strong “base” or muscle shelf where you can rest on, pushing your muscles against the pad. Glutes stay GLUED to the bench, and so do your feet. – STRENGTH: this is simply the strongest way to bench press. By doing it correctly, you’re minimizing the chances of getting injured, which means you’re also able to load the exercise very heavy, therefore finally allowing yourself to build a strong and aesthetic chest. – 🔥🔥🔥TAG everyone who needs to see and understand this!! #pheasyque

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There’s a right way and a wrong way to arch your back.
You should focus on arching your upper back, which will allow you to:

  1. Lock your shoulder blades together, which will reduce the chances of injuring your shoulders.
  2. Have more stability. By arching your upper back, your whole body will get tighter and your form will be better (glutes stay glued to the bench, and feet never leave the ground).
  3. Move more weight. This is the strongest position to bench, which will allow you to move more weight, which will help you build a bigger chest.

Also, arching and retracting your shoulders (like powerlifters) prevents your shoulders from taking over the movement and places more stress on your pecs – which is a good thing if you want to grow them.

Elbow position during the bench press:

When you’re bench pressing you should avoid flaring out your elbows.

 

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⭕️BENCH PRESS: DIFFERENT ARM ANGLES FOR DIFFERENT PURPOSES⭕️ – While the flat bench press works the whole pectoralis major, let’s see how different arm angles can have their purposes when trying to work on increasing the activity of its regions. – ❌❌❌A 90 degree angle puts a lot of stress on the shoulders, and when the load goes up, that’s when people typically experience shoulder issues related to the bench press, (although that might not be the only factor contributing to it). ✅✅✅A 75 degree angle is typically the “classic” suggestion everyone gives (hopefully) to get the most out of the bench press while keeping shoulders safe. – But what if we want to work our “upper chest” more if we don’t have an incline bench? – We can do that as well. – While with a 45 degrees inclined bench press studies show that the upper chest gets involved the most, we can do the same by simply changing the “arm angle” and grip width of a flat bench, and creating the conditions we need to isolate that area. – From Paoli’s book, it was demonstrated that the EMG activity of the clavicular head during horizontal flexion is more notable at a 60 degrees of humeral abduction rather than a smaller/higher degree of arm angle (30-90 degrees). This makes sense, because at this degree of angle also follow the line of pull (which is the direction of force exerted by a muscle, depending on the orientation of its fibers, its skeletal attachments, the disposition of its tendons, and the axis of movement of any joints affected). – And a muscular contraction can only achieve its maximal physiological and mechanical efficiency when performed along the line of pull. – This was then also reinforced by Lehman’s study on a supinated grip bench press, which shows an increased upper chest engagement in contrast to a normal grip (the supinated grip bench press implies a bigger humeral adduction). – 🔥🔥🔥TAG somebody who needs to see this! #pheasyque – References: – Paoli A, Neri M. Principi di metodologia del fitness. Elika, 2010. pp. 315. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5504579/ – https://www.ncbi.nlm.nih.gov/m/pubmed/16095407

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Flaring elbows will only increase the chances of injuring your shoulders (one of the main reasons people hurt their shoulders while benching).

That said, it is impossible to tell you a specific angle because it will depend on individual characteristics, but somewhere between 60-75 degrees from your torso should work for most people.

Variations of the horizontal bench press:

Close Grip Bench Press

Everything you read about form and technique above applies to the close grip bench press, as well.

The difference?

You’ll grip the bar closer. How close will depend on several of your individual body characteristics, but ideally your arms will be pointing straight towards the ceiling when you grip the bar.

The close grip bench emphasizes the work on the triceps, but it still works your chest and shoulders.

Wide Grip Bench Press

Similarly, everything you read about the regular bench press applies to the wide grip version.

The difference? You’ll grip the bar wider than usual, as you can see in the picture below.

The wide grip bench press places more emphasis on the chest muscles than its other versions.

The wide grip bench press is a little more risky to the shoulders since it’s really hard to keep your elbows at a 75-degree angle.

Incline Barbell Bench Press

Along with the flat barbell bench press, the incline bench press is considered king when it comes to building a popping chest.

The incline barbell bench press places more emphasis on the upper part of the pecs, which gives your chest a “fuller” look.

Incline barbell bench press checklist:

  1. Lie on the bench with the bar at eye level.
  2. Arch your upper back and squeeze your shoulder blades together.
  3. Grab the bar with a full grip (thumbs around it) and with medium grip-width.
  4. Unrack the bar.
  5. Lower the bar to the top of your clavicle.
  6. Press the bar back up until your arms are straight.

The checklist is pretty much the same as for the horizontal bench press. The only difference is that the bar will touch your chest higher than on the horizontal bench press.

Elbow position during the incline barbell bench press:

Similarly to the horizontal barbell bench press, you want to keep your elbows between 60-75 degrees from your torso.

Flaring your elbows will increase the chances of injuring your shoulders, so don’t flare your elbows.

Variations of the incline bench press

Incline Close Grip Bench Press

This uses the same form and technique as the regular incline bench press. The only difference is that you’ll grip the bar closer.

Again, how close depends on individual characteristics. Ideally, your arms will be pointing straight towards the ceiling when you grip the bar.

The close grip incline bench press places more emphasis on the triceps.

Incline Wide Grip Bench Press

Here’s another variation of the incline bench press. In this version, the hands will be placed wider than usual. The wide grip will emphasize more of the chest muscles than its closer grip counterparts.

Here’s a video that shows it:

In this version, it’s impossible to keep your elbows tucked in due to the wide hand position, so it’s okay to flare them out a little wider than usual.

Horizontal Dumbbell Press

The horizontal dumbbell press is similar to the horizontal bench press, but it might be easier on the shoulders for some people. It allows for a larger stretch of the chest muscles by taking the dumbbells outside of the shoulders.

The bigger the stretch, the more damage to the chest, and the more growth.

Here’s a checklist of how to do it:

  1. Start by sitting on the bench with the dumbbells resting on your quads.
  2. Lay back and use your legs to push the dumbbells to the bottom position of the dumbbell bench press.
  3. Arch your upper back, squeeze your shoulder blades together, and keep your feet planted on the ground.
  4. Push the dumbbells up until your arms are completely straight and directly over your shoulders.
  5. Lower the dumbbells down and take them slightly outside of your shoulders until they touch your shoulders.
  6. Push them back up.
  7. Repeat.

Incline Dumbbell Press

This is a variation of the incline bench press. It has similar benefits to the horizontal dumbbell press, but this version targets more of the upper chest, although the shoulders and triceps are directly involved, as well.

Again, the dumbbells will allow you to stretch the chest muscles further by taking the dumbbells past your shoulders.

Here’s a checklist for the incline dumbbells bench press:

  1. Lie back on an incline bench with the dumbbells resting on your quads. Palms of your hands should be facing each other.
  2. Using your legs, push the dumbbells up one at a time and hold them at shoulder width.
  3. Arch your upper back, squeeze your shoulder blades together, and keep your feet planted on the ground.
  4. Push the dumbbells up until your arms are completely straight and directly over your shoulders.
  5. Lower the dumbbells down and take them slightly outside of your shoulders until they touch your shoulders.
  6. Push them back up.
  7. Repeat.
  8. When finished, place the dumbbells back on your thighs and then back down on the floor.

Here’s a video that shows you how to do it:

Now, let’s talk about some of the isolation moves we’ll be using for our program.

Cable Flye

The cable is a pretty straightforward movement.

Here’s a checklist of how to do it:

  • Set the cables at the top height and grab the handles.
  • Bend slightly, with your torso forward.
  • Your arms will start slightly bent, with your palms facing forward.
  • Keeping the same position, you will bring your hands together at the bottom and stop for a squeeze.
  • Repeat for the prescribed number of reps.

Here’s a video that explains how to do it:

Dumbbell Isolation Flye

The last exercise you’ll use in the program to grow a bigger and stronger chest is the dumbbell isolation flye and its variations.

These are a great option if you don’t have access to a cable station.

Here’s a checklist:

  1. Sit on a flat bench, hold a dumbbell on each hand, and rest them on your quads, with your palms facing each other.
  2. Use your legs to push the dumbbells while you lie down on the bench. Push the dumbbells up and straighten your elbows all the way. This will be your starting position.
  3. Slightly bend your elbows and slowly lower your arms to the sides while you stretch out your chest. Don’t let your elbow position shift; the top view should look like a cross.
  4. Return your arms back to the starting position and squeeze your chest muscles – use the same motion to bring them up as you used to bring them down.  

And here’s a video that shows how to do it:

How to Get a Bigger and Stronger Chest: The 90-Day Workout Program

Now that you know which exercises you’ll be performing, let’s dive into the workout program.

>>Download The Program Here<<

DISCLAIMER: perform this program at your own risk, and it’s always a good idea to consult a doctor before starting any training regimen.

Cool? Let’s move on.

First things first. I need you to promise that you’ll do the program as is. No adding stuff, no changing exercises around. Stick to it for 5 weeks, and if you don’t get results shoot me an email and I’ll give you a free consultation call and we’ll come up with something that works for you.

Cool?

Alright, let’s break it down:

Every day will have a list of exercises you’ll have to perform. To start the program, you’ll need to know the 1RM for each exercise. If you don’t know it, you can use this calculator to estimate it.

Once you enter your 1RM for each exercise, you’ll get the weekly working weights for every exercise.

  • Exercise Tab: Indicates the exercise you’ll be performing.
  • Weight: Indicates the weight you’ll be using (in lbs.).
  • Sets: Indicates the number of sets per exercise.
  • RIR: Reps in reserve: this is the number of reps you’ll leave in the tank in each set (if you did 12 reps, that means you could’ve done 16).
  • Reps achieved: Here you’ll keep track of the reps you achieve per set.

The program will slowly add weight every week. Please use the prescribed weights, and don’t add more weight.

Ideally, you’ll either match or surpass the number of reps you perform per set on a week-to-week basis.

What’s more?

You can repeat this program 3-4 times in a row, just alternate the exercises between the options given. 

>>Download The Program Here<<

How to Build a Chest of Steel

Listen.

This program will bring some noticeable results. If you follow everything to the letter, your chest WILL get bigger.

But there’s one thing I want you to understand:

Gains, big muscles, and a jacked body is a lifetime pursuit. Use this program to get some quick wins and to kickstart your journey towards a healthier life, and towards jackedness.

Imagine how you can look after two years of consistent training.

Keep that picture in your head because it’s completely possible!

Get after it!

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