This article will discuss the various ways to build a bigger chest, and as such, will be directed primarily toward the male population. (However, women are certainly not excluded.) Most men, tall, short, fat, or thin want to build up those pecs, and fortunately, there are numerous chest exercises and chest workouts that are effective and easy to follow. Sports enthusiasts, celebrities, and even the guy next door want to look good getting ripped with bigger muscles and turn flab into muscle.
All types of equipment are available at fitness gyms, if you happen to belong to one, to help you get a bigger chest. But, many chest exercises can be done just as easily at home. One of the best chest exercises is a familiar one – push-ups. You can do these from the floor, the carpet, or from some type of exercise mat, if you prefer.
We here at Weight Loss HQ prefer to use push up bars. You can use the perfect pushup which is about 40.00$ USD. We have found that doing 3 pyramid sets with the perfect pushup will pump you up better then most gym work outs. For those who don't know what a pyramid set is, we will give an explanation. Assuming your maximum number of push ups are 10-15 a pyramid set is 4 sets of 8, 6, 4, and 2 repetitions with the 4 different mini-sets taking 2 minutes total. Therefore you have a rest period between each of approximately 15 seconds. The three pyramid sets should be one regular set (hands just outside the shoulders), one wide set (two handwidths out from each shoulder) and one closed set (hands over each chest / pectoral. Most new to this can not do these three sets as normal push ups and if you get too fatigued do push ups from your knees. Do this workout every other day for 6 weeks and you will have a bigger chest, we can assure you these chest exercises will work. Once you get to about week 3 if you are feeling stronger (and your reps should have gone up by now too) if you are feeling more confidence put your feet up on a chair. A normal metal folding chair is about the right height. Don't forget to increase repetitions as you get stronger, this usually happens after 2-3 weeks. A good rule of thumb is to use your maximum reps you can do rounded to nearest divisible by 5 number (5,10,15,20,25,30,etc..). So lets assume you were 15 before where we did 8, 6, 4, 2 repetitions and now you are 20. Notice the # of 8+6+4+2=20, five more then your maximum. So lets assume your maximum is now 20, you want your pyramid reps to add up to about 25, 5 more then your max. For this we can do 10,8,5,2 reps.
Chest workouts at home can be accomplished with some very basic equipment - a set of barbells and bench – you can work on all three areas of the chest, upper, middle, and lower. To give you an idea of the types of chest exercises, we’ll list a few:
While lying down on the bench - Lower the barbells to within 3” of your chest, slightly below the Adam’s apple. Don’t let the bar touch your chest, however. Then, lift it up and place on the rack. You can gradually increase the barbell weight, as you progress.
Using an incline bench – Hold a dumb bell in each hand, with palms facing inward, and raise and lower these repeatedly.
Using an exercise ball – Since push-ups are some of the best-known chest exercises, you can vary your routine by using a large exercise ball. Raise and lower your body, while keeping both hands firmly on the ball. You can alternate the chest workouts by keeping one hand on the ground, and the other on the exercise ball.
Weightless Workouts are simple, but effective – while either standing or sitting, clasp your hands tightly together, and squeeze, holding for at least 15 seconds. Concentrate on tightening the pecs at the same time.
More intensive chest workouts can be accomplished with the wide range of more advanced equipment, usually found in fitness centers. Here are two suggestions to build a bigger chest, while at the gym:
Position yourself on a decline weight bench, and grip the barbells at a point just beyond the width of your shoulders. Lift them from the rack, lower to the chest, and then raise back to the barbell rack. The more quickly you raise the barbells, the better chest workouts you’ll get.
Locate that big piece of equipment, known as the pec deck machine, frequently used for chest exercises. In a sitting position, hold each grip and bring the forearms and elbows together, back and forth, as close as possible to each other.
Part of gaining muscle is to have a good fast weight loss program and we advise you to browse our many articles, tips and forums to learn more on how to do this. There is no one perfect answer for how to lose weight and thus Weight Loss HQ has tried to provide a breadth of choices.
Conclusion
Learning how to build a bigger chest is not difficult, but requires motivation and commitment. You really don’t need to hire a personal fitness trainer, pay for trips to the nearest gym, or take supplements. There is a wealth of information online and detailed instructions for all types of chest workouts. Over time, those once flabby muscles will turn into awesome pecs. Listen to people like Jeff Anderson who gives some valuable tips in his audio on how to get a bigger chest. Keep that tape measure handy, as you watch the inches add up and the fat melt away. The key, as in all exercise routines, is repetition. The end result will be a bigger chest, a better self-image, and much admiration from the opposite sex.
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