Bench Press Techniques For A Bigger Chest

The bench press is a classic exercise that targets your chest, shoulders and upper arms. The pectoralis major, which attaches to the clavicle, sternum and the first six ribs on one end and to the outside of the humerus bone of your upper arm on the other, is the primary mover as long as you position your hands wider than your shoulders. Building muscle mass in your chest requires performing some variation of the bench press regularly. Consult a personal trainer to develop an individualized program.

Flat Bench Press

The flat bench press is the traditional variation of the exercise, targeting the sternal head of the pectoralis major. Place a barbell on a bench-press rack and load it with your desired amount of weight. Lie on your back on the bench with your feet flat on the floor. Position your hands wider than your shoulders on the barbell with your palms facing forward. Lift the barbell off the rack with help from a spotter standing behind you and position it above your chest. Lower the barbell to your chest slowly, then push it back up powerfully and repeat. Avoid bouncing the barbell off your chest at the bottom.

Incline Bench Press

The incline bench press targets the clavicular head of the pectoralis major. Perform the exercise just like the traditional variation, but lie on an inclined bench, with your body angled upward from your feet to your head, instead of a flat bench. Adjust the bench so it's angled no more than 45 degrees.

Decline Bench Press

Like the traditional variation, the decline bench press works the sternal head of the pectoralis major. Perform the exercise on a decline bench, so your body is angled downward from your knees to your head with your lower legs hanging off the top edge. Set the bench at no more than a 45-degree angle, just like the incline bench press.

Building a Bigger Chest

Perform each variation of the bench press once a week, allowing at least one day of rest between training sessions, to build a bigger chest. Complete three sets of 12 repetitions for three weeks, four sets of 10 reps for three weeks, five sets of eight reps for three weeks, and six sets of six reps for three weeks. Rest for at least two minutes between each set. Increase the weight slightly after each three-week segment, but lower it if you can't complete all the prescribed sets and repetitions. Start the process over again after completing the 12-week program, but try to use a slightly heavier weight during each segment.