Muscle Palace: exercises for bigger chest
Showing posts with label exercises for bigger chest. Show all posts
Showing posts with label exercises for bigger chest. Show all posts

Tuesday, March 14, 2017

Top 5 Exercises You Should Do To Build A Bigger Chest



exercises to build big chest




What most of the lifters want? Bigger pecs.That is the reason why many people in the gym working on their pecs on Monday, and chest day usually leads off the training week. In every gym across the world, Monday is known as the Chest Day on lifters' calendar. 


What you need to know for building any muscle? Strength is the best shortcut for size. Focus more on doing barbell and dumbbell workouts and lift heavy weights. For more about building muscle mass read another article on this website:





You will need to know some basic principles for building muscle mass in order to build the bigger chest.


Also, it is very important not to work on your ego more than you work on your chest. You need to lift heavy weights but don't lift heavy weights with a bad form, that won't get you bigger chest, and you can also get yourself an injury. Focus on lifting with a rep range 8 - 12 and from 75% to 85% 1RM (Rep Maximum). What else you should know is that your chest grows when you rest, not when you train them. Don't train the same muscle more than twice a week because you don't let your muscles to recover and grow if you overtrain them. 



EXERCISES YOU NEED TO DO TO BUILD BIGGER CHEST:


1. Barbell Bench Press


build bigger chest



Most famous chest exercise and absolute king of all of them. Bench Press is the best exercise for building chest mass and also to increase strength. The bench press is also very dangerous exercise for shoulder joints so perform it with a proper form. Don't do bench pressing to your neck or with your elbows out, it is dangerous and it can probably lead to an injury. 



2. Incline Dumbbell Fly


exercises for bigger chest




One of the best exercises for Upper Chest gains. By performing incline dumbbell presses and flyes you are targeting your upper pecs, which is very important for building a wider chest. 



3. Incline Dumbbell Press


Doing Incline Bench Press with dumbbells allows you to increase your chest growth by stretching your pecs on the way down. You can't use as much weight as with barbell but it is a great exercise for building bigger and thicker chest. 



4. Decline Barbell Press


Apart from Incline and Flat Presses, you should also perform Decline Bench Presses. Many fitness and bodybuilding recommend doing decline presses for better chest development and to focus on the lower portion of the chest.



5. Clap Push-Up


Recently I added this exercise to my training routine and I recommend it to everyone as the last exercise on a Chest Day. It is the best exercise that you can do without the weights for bigger chest and also to improve your bench press.


Use those 5 exercises in your Chest Workout Routine and you will see how your chest grows more every week. Also, eat a lot of healthy foods to fuel your muscles for growth and give your chest time to rest. That is a great rhyme, isn't it? Check out the list of foods you should eat to build muscle mass:



Tuesday, January 31, 2017

Workout for Bigger Chest



exercises for bigger chest




Building a big chest is a dream for many guys in the gym, it seems easier to build big triceps, biceps, shoulders and back muscles than a big chest. But, do you think that it is all about their genetics or their choice of exercises? I can assure that everyone can build a big chest with the right choice of exercises and of course, good diet plan. Before I start with a list of best exercises for larger chest, I want to recommend you to read my post about diet tips for lean muscle mass because it is not all about your workout, it is probably more in your choice of foods and your diet plan.



Check out:



Now, I will make a list of 5 best exercises for bigger and thicker chest muscles:




1.   Barbell Bench Press


It all starts with a Bench Press because this is a king of all chest exercises and one of the best exercises for mass. Be sure that you perform it with a proper form and that you lift heavy enough to gain mass with rep range from 8 – 12. Lower than 8 reps will do more for your strength than muscle size and more than 12 reps won’t give you any muscle gains. Pick a right weight to add it on a bar and start building those chest muscles.



bench press






2.   Incline Dumbbell/Barbell Press

This exercise is great for upper chest and good for widening your chest. Make sure that you squeeze your chest on the top of the movement and to feel that pump.




dumbbell flyes






3.   Dumbbell Flyes

Flat or incline, both variations are good for chest size. Arnold Schwarzenegger swears that this exercise is the reason for his amazing chest width.










4.   Decline Bench Press or Dips (Chest Version)

Both exercises are very good for lower chest and you need to perform them along with those three exercises that I already listed for a good looking, thick and big chests.








5.   Push Ups

Old-fashioned exercises, when gyms didn’t even existed. What you think that soldiers from Old Greece, like Spartans, had all those gym machines and equipment? No, but they knew that pushing yourself from a floor is great for strength and muscle gains. I love doing my push ups after these four exercises to improve the pump of my chest and it is good for chest thickness.



push up




And that is all that you need, these five exercises. Of course, add some variations from time to time, don’t end up doing only these 5 exercises on every Chest Day. But those 5 are the best for bigger chest.


Leave a comment if you like this post.

Thursday, December 01, 2016

Best Chest Workout for Mass


Exercises for Big and Strong Chest Muscles


arnold schwarzenegger workout
Arnold Schwarzenegger is doing Incline Bench Press




    I think that about 90% of guys like chest workout day more than others, and that is very understandable. I also like chest workouts like bench press and all of us looking for add more muscle mass on our chests. Big and wide chests are something that is very respected in the gym or on the beach, I am sure in that.


What workouts are best for big chest? Well best workouts to add more muscle mass on your chest are exercises with barbell, dumbbells and of course, bench. That is all that you need, you don't need any fancy modern machine. Of course, let's not forget about bodyweight exercises that are also great to develop your chest. Push Ups and Dips are incredible chest builders and you can also add some weight on your back while doing Push Ups and between your legs when you are doing Dips for Chest. 


You will need to do the right exercises and to do them with proper form and to lift a lot of weight to gain more muscle mass on your chest. Start with compound moves as you can lift maximally at beginning of your training routine and that workouts are best for muscle gains. Then, add some isolate exercises that I will mention here and you will see how your chest grow at no time.


Give this Chest Workout Program a try and  you will see results fast:



Exercises
Reps
Sets
Bench Press
8-10
4
Incline Dumbbell Press
8-12
4
Dumbbell Flies
8-12
4
Dips for Chest
12
4
Decline Dumbbell Press
12
4



This Chest Workout Program covers all chest muscles and you will gain muscle mass and thickness. Try it a few times and you will love it I know that.





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