How to build a bigger chest

How to build a bigger chest

This is for the guys wanting to increase the size or definition of their chest. For most people having a bigger chest will make the feel bigger and fuller. Often it is part of your workout that mainly falling on a Monday ;). You may be seeing strength increase but the size of your chest does not improve. First lets go through common problems, then the key points to build a bigger chest?

The common problems

1.     Not being able to activate the chest

There is a difference to doing a chest workout to feeling a chest workout.  This is either not getting the rep to full range of motion or going to quick. Make sure you get the mind muscle connection so you can feel the pump going to the chest.

2.     Too fast repetitions

This is related to not feeling the chest, you see the movement from A to B being performed to quick. If you are looking for power then that is ok, but if you want to fully contract the chest, you will need to learn to use proper technique and control.

3.     Shoulders taking over the exercise

If the bar/dumbbell position is wrong you will find other muscles take over. Most commonly the shoulder are being engaged before the chest.

4.     Shoulder pain

Shoulder pain as highlighted above is the most common issue with poor technique on building your chest.  If you experience any pain, stop performing the exercise (remember it is chest you want to be feeling). My advise is to speak to a fitness/health care professional.

5.     Mobility problems

Often when I assess a  client I find they need to improve there upper body mobility. There are often signs they are tight in the chest, shoulders and neck area which impact on protraction/retraction of the shoulders and flexion/extension of the upper chest.

6. Change programmes every week 

Sticking to a routine can be challenging if you do not know how to structure a workout plan, so this can play a part in actually seeing results. More likely people do not stick to a programme for at least 4 weeks. This is where you can see the results weekly on how you are progressing.

So if you have difficulties growing your chest try incorporating these into your workout.

1.     Warm up – Activate the muscles

2.     Work on your mobility

3.     Learn to pinch your shoulder blades (pulling shoulders back and down, your chest will naturally raise)

4.     Keep the chest activated throughout the movement

5.     Stop if you feel BAD pain (mainly shoulders)

6.     Keep to the rest time stated.

Here is a sample template you can follow - Try this for 3-4 weeks 

1.Bench press - 12, 12, 20

2.Incline dumbbells - 15,15,15

3. Incline Barbell – 12, 15,

4. Incline flys DB – 12,12,12

5 Decline smith machine 12,12,12

6. Super-set

A1 – Seated chest press  15, 15

A2 – Flys 15,15

All rest times should be between 45-90 seconds.

Some people will know these exercises others will know a few. So if  you are not sure get in contact and I will give you advice on what you need to do.

Have a great day

Simeon

www.simeonwilliamspt.com