Do you look at your chest and all you can see is a chest like a sheet of plywood? Do you spend all days on the bench press and yet can’t achieve the mountains of mountains you desire? Well, it’s not the time to give up on your goal. You can still have a big chest.
In this article, you’ll learn the top 3 chest workout you can do to gain size in your chest. This may not be the hardest chest workout; it is the best among the best mass builders. But before we go into that, let’s see some common mistakes that might be stopping you from building your chest to your goal.
Top 5 Chest Building Mistakes You Should Avoid
- Eating like a pigeon: don’t make the mistake of eating too little and expecting to bulk up. You won’t be able to get a big chest if you are 120lbs and 6’. You will need to eat more to build mass in your chest.
- Isolating your chest: the truth is that you can’t isolate your lower or upper chest. You can only emphasise it.
- Only using machines to train: machines are certainly great for challenging the muscles. But you could achieve much better when you also use free weights to maximise the resistance your body is presently experiencing.
- Spending too much time on the bench: you need to mix up your workout. When you spend some time doing the traditional bench press, you should also challenge your chest with some other forms of training.
- Neglecting your shoulder: until you have developed enough shoulder strength that could handle heavy bench press, don’t do it.
3 Workouts to Help You Bulk Your Chest
Barbell Bench Press
The barbell bench press is a workout exercise that puts the most emphasis on the middle chest as it also helps you build overall chest thickness. There has been overwhelming evidence supporting the effectiveness of this workout exercise when it comes to building a strong and huge chest.
It is simply the exercise in which you can lift the most weight with, which one of the things that contribute to its effectiveness. In many cases, according to several studies, a strong bench press often means a big chest. You only need to bench press for some time before you start seeing its effects on your chest.
Dips (Regular Dips or Straight Bar)
The second exercise here is the dips, which has been shown by different studies to be the most effective for lower chest. From the way your shoulder is suspended in an extended position, you will surely agree with the studies too.
The straight-bar dips are recommended over the regular dips for building the lower chest. This exercise puts an added internal rotation during the movement, which further challenges your lower chest while also giving your core a good workout.
You can either perform this on a smith machine bar or just reach for any barbell set up on a rack. Try to lean your upper body slightly over the bar while you gradually bring your legs forward under the bar as you descend to stay balanced.
Now, using your triceps and lower chest, try to push up while making sure your elbow is kept from flaring out too much. At the same time, ensure the bar doesn’t drag against your body throughout the movement.
Even though the straight-bar dips can be challenging and tough, it is also guaranteed a huge improvement after some time of doing it. However, if you find it too challenging, just stick to the regular dips for now.
The regular dips only require you to slightly lean forward to hit your chest more rather than your triceps, while you gradually keep adding weight as you progress.
Obviously, the push-up is one of the most popular and oldest exercises for the upper body in the world. It is easy to get into your workout virtually anywhere and doesn’t require any equipment to perform. You can also tweak things up and make it more challenging by raising your feet, bringing your hands closer to your hips, or wearing a weighted vest or backpack.
So if you are the type that loves traveling a lot, or just recovering from an injury, this will make an excellent exercise for you. However, after your newbie gains have dried up, you may not find push-up challenging again. So you may need to consider another exercise for building your chest.
If you are too weak to do bench press, you can start building your upper body with bodyweight push-up and gradually gain some strength for bench press. Try pushing yourself to do 30 push-ups in one set before quitting.