zig
0

Notifications

  • You're all caught up!

The Quickest Ways to Bulk Up the Chest

by
author image James Neel
James Neel is a writer, entrepreneur, fitness enthusiast and certified personal trainer. He has worked in the fitness industry for many years and has a passion for sharing his knowledge with others. His college education consists of degrees in business and kinesiology.
The Quickest Ways to Bulk Up the Chest
Man doing bench presses Photo Credit Ibrakovic/iStock/Getty Images

Many people, especially men, desire to have a muscular chest. It's often a symbol of strength and power. The chest, or pectoral muscles, are responsible for pushing your arms in front of you and bringing them down from above you. In order to build a bigger chest quick, you must practice proper rest, nutrition and training.

The Basics

Master the basics before starting a training program. The basics are proper rest and nutrition. Get at least seven hours of sleep per night as an adult. This will allow your muscles to grow back bigger and stronger. Try to go to sleep and wake up around the same time every day. Eat a balanced diet consisting of fruits and vegetables, lean protein, whole grains and dairy products. In order to gain muscle fast, increase the amount of protein and carbohydrates you consume.

Bench Press

Once you've mastered the basics, perform weight training in order to achieve a bigger chest. Compound exercises are considered the most effective weight training exercises because they incorporate multiple muscle groups at once. This triggers the body's natural growth hormone response. For optimal results, workout your chest hard, but allow a full week for it to recover. The bench press is considered one of the best compound exercises. It primarily targets the chest. First lay with your back flat against a bench and your feet flat against the ground. Keeping your feet on the ground helps stabilize your body. This ensures safety and proper form. A barbell should be racked directly over your eyes. Grab the barbell with your hands shoulder-width apart, and position it directly over your chest. Slowly lower the barbell until it gently touches your chest. Raise the barbell back to the starting position with your arms nearly extended. Repeat this exercise for three sets of eight to 12 repetitions. If you can't perform each rep with near perfect form, use a lighter weight.

Incline Dumbbell Bench Press

Target both your upper and lower pectorals to build an overall bigger chest. The incline bench press targets your upper chest. Dumbbells are a great alternative to a barbell, but this exercise can be performed with either. First lay with your back flat against a bench that has a 45-degree incline and your feet flat against the ground. Hold a pair of dumbbells above your chest with your palms facing your lower body and your arms nearly extended. The dumbbells should be touching each other. Slowly separate and lower the dumbbells until they're outside and just above your chest. Raise the dumbbells back to the starting position with your arms nearly extended again. Allow the dumbbells to touch each other by squeezing your hands together at the top of each rep. This contracts your inner chest. Repeat this exercise for three sets of eight to 12 repetitions. If you can't perform each rep with near perfect form, use a lighter weight.

Decline Dumbbell Bench Press

Although the decline bench press may feel a bit awkward, it's very effective at targeting your lower chest. Almost every gym has a decline bench. This exercise can also be performed with a barbell or dumbbells. First lay with your back flat against the decline bench and your fleet flat against the ground. Hold a pair of dumbbells directly above your chest with your palms facing your lower body and your arms nearly extended. The dumbbells should be touching each other. Slowly separate and lower the dumbbells until they're outside and just above your chest. Raise the dumbbells back to the starting position with your arms nearly extended. Allow the dumbbells to touch each other by squeezing your hands together at the top of each rep. Repeat this exercise for three sets of eight to 12 repetitions. If you can't perform each rep with near perfect form, use a lighter weight.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.