How to Get a Bigger Chest
Updated January 2024
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The chest is one of the most significant areas of the body. It contains not only the heart but also the lungs that allow you to breathe and the esophagus that brings you the nutrients you need in order to maintain a healthy and happy life.
To improve the physique of your chest, you might need to alter your diet and get better exercise. Exercise burns fat and metabolizes nutrients, which help grow and repair muscles. If you want a bigger chest, you’ll need a balanced diet, better sleep. and to perform the right exercises whether at the gym or at home.
Read on to find out exactly how to see the results you desire!
Nutrition
Having a balanced diet is key to a successful workout. Proper nutrients ensure not only the best results but also pave the way for an easier rest and recovery period.
Protein
Protein helps rebuild and repair your muscle fibers and energizes the body. It is a macronutrient, and it contains amino acids, which are the body’s “building blocks.”
Protein can be found in chicken, broccoli, eggs, cottage cheese, yogurt, lentils, oats, quinoa, almonds, and whey protein powder (affiliate link). Please consult your doctor before taking certain shakes and supplements.
Vitamin C
Vitamin C is a natural anti-inflammatory and antioxidant. It can be found in many fruits (not just oranges) and kale.
Magnesium
Magnesium assists with relieving muscle strains, improving the nervous system, and is an excellent mood regulator. You can find magnesium in bananas, pumpkin seeds, figs, spinach, avocado, and dark chocolate (yum!).
Calories
Calories fuel the body, harmonize body weight, and provide the nutrients needed for muscle mass. Bodybuilding.com recommends that men receive between 15 and 17 calories per pound of body weight if they are active. If you want to build muscle mass, you can add an additional 3,500 calories over the course of a week in order to gain one pound.
Carbohydrates
Carbohydrates are molecules released as energy during workouts. Carbs improve performance, prevent injury, build endurance, and prevent burnout. To add to any diet, include beans, spaghetti, bread, potatoes, corn, milk, and cherries to your diet. Bodybuilding.com recommends consuming between 150 and 300 grams each day, depending on your goals and current physique.
Rehydrate
Drinking enough water is vital for helping you perform at your best during workouts and recovering afterward. Water contains electrolytes, which replenish the nervous system and are critically important minerals like calcium, magnesium, sodium, and potassium.
Sleep and Recovery
Are you getting enough sleep?
Unfortunately, studies show that most people in America are not getting enough sleep, and this can be detrimental to both your health as well as your weight. When you sleep, you are giving your body enough time to recover from the stress of a workout. Your muscles and tissues are repaired as you sleep while your body digests and metabolizes all the food you acquire during the day. A regular regime of exercise is essential for good sleep, and good sleep promotes effective exercise, so it’s a two-way street.
Exercising moderately before bed can also reduce anxiety, allowing for a better night’s sleep but ensure that you don’t overdo it! You can modify exercise with a little yoga and meditation before sleep. Listening to your body’s needs will help prevent injury and allow you to focus better on your goals.
Resting before your next workout session also helps the body recover, as your body is being given time to process any muscle damage from your previous workout. You can expect some sore muscles after training; this is normal, as the body is adjusting to the new way of being. To provide the body with an adequate rest and recovery period, it is suggested that you do not work the same muscle group for a 48-hour period. You don’t want to risk injury by beginning again so fast! Give your body the time it needs to recover and build itself back even better than before, preparing you for future sessions of success.
Stretching
Stretching releases tension and tightness in the muscles, as well as helps get the blood flowing and improves circulation. When you get into motion, you are more prepared for the workout you are about to endure. Utilize dynamic stretching during warm-ups before workouts and static stretching after. Having a regular routine allows you to loosen and lengthen the muscles, meaning they can be challenged more efficiently during your exercises.
Chest Workouts You Need to Try
The upper chest contains the pectoralis major and pectoralis minor muscles that are located on opposite sides of the sternum, or breastplate, connecting your chest to your shoulders and arms. There are certain exercises that target your upper, middle, and lower chest, and it is vital that you work on each of these areas of the chest every week to see the best results.
Whether you work at home with dumbbells (affiliate link) or you are working with a bench press at the gym, you’ll have a variety of different workouts you can choose from! Aim for lower reps and heavier weight to speed up the muscle-building process.
Also, if you are choosing to only exercise at home, be sure to consider our list of recommended at-home workout equipment (affiliate link) to add variety and resistance to your routine!
With every workout, whether in the gym or at home, you need to warm up and cool down. Warm-ups help get the body moving and prepared for your workout. Make sure to stretch the chest, triceps, and shoulders before jumping into any exercises. You can also perform a warm-up set of your first exercise at a very lightweight to prepare yourself for the rest of the workout. An example would be one set of 15 reps of bench press with just the bar.
To lower stress, keep your blood moving, and balance blood pressure and heart rate, do a cool down after each session. A great example would be walking on the treadmill for ten minutes and then following up with a series of static stretches.
Gym Workout
1. Flat Dumbbell Chest Press
Lying on a workout bench, place your feet flat on the floor. Take a dumbbell in both hands. With your palms facing in the direction of your feet, lift the dumbbells straight upwards. Begin by squeezing both shoulder blades as close as you can and bend the elbows as you lower the dumbbells. Stop when the dumbbells are almost to your chest, and then push slowly upward. When you are back at the top, you have completed your first rep.
Sets: 4
Reps: 8-12
Rest between sets: 2 minutes
2. Barbell Bench Press
Place your feet on the floor and take hold of the barbell with both hands with a firm grip. Remove the barbell from the rack, and, keeping your elbows to your sides, lower the bar until it touches your chest. Push upwards slowly until the barbell is at the height you originally started. You have now successfully completed one rep.
Sets: 4
Reps: 8-12
Rest between sets: 3 minutes
3. Barbell Incline Bench Press
You will need a bench set to an incline of 45 to 60 degrees for this task. Grip the barbell or dumbbells with your hands shoulder-length from each other and palms facing away from your face. With your feet on the floor and back straight, lower the barbell until it reaches your upper chest. After an intake of breath, let the breath out as you press the bar back up.
Number of sets: 4
Number of reps: 6-10
Rest between sets: 3 minutes
4. Decline Dumbbell Fly
Using a decline bench, take two dumbbells in each hand. With your palms facing each other, slowly bring the dumbbells out to the side while maintaining a slight bend in your arms. Gradually return to the starting position to feel a burn.
Sets: 3-5
Reps: 8-10
Rest between sets: 1 minute
5. Incline Dumbbell Fly
Using an incline bench, take two dumbbells in each hand. With your palms facing each other, slowly bring the dumbbells out to the side while maintaining a slight bend in your arms. Gradually return to the starting position to feel a burn.
Sets: 3-5
Reps: 8-10
Rest between sets: 1 minute
6. Machine Flye
Make sure that the machine is aligned with your height before getting started. After choosing the setting for weight, grab each handle and slowly pull them together in a fly motion. At the moment the handles touch, hold for a few seconds before returning to the original position.
Sets: 3
Reps: 8-12
Rest between sets: 1 minute
7. Cable Flye
Keeping your spine neutral, lean forward with one foot slightly in front of you to help with balance. Inhale as you take hold of both handles with your palms facing forward. Bring the handles together until they touch each other directly in front of your chest. Hold for a moment before slowly returning to the starting position.
Sets: 3
Reps: 12-15
Rest between sets: 1 minute
Bodyweight Workout
1. Traditional Push-Up
Begin with your arms at shoulder length against the floor while you are in a plank position. Then, elbows slightly bent, lower yourself to inches away from the floor while maintaining a straight line throughout your body. Hold for one second before returning to where you started.
Sets: 3-4
Reps: 15
Rest between sets: 1 minute
2. Plank
Place hands on the floor in the prone stance. Elbows should be at a 90-degree angle and also against the floor. Use elbows as a pushing stance, tucking in the chin. With your head in alignment with the spine, tucking in the belly button, push upwards. Hold for a minute, then repeat.
Sets: 2
Reps: 60 seconds
Rest between sets: 1 minute
3. Dips
You will need bars that are parallel to each other or something similar to perform this task. Start with your arms in a straightened position, and while you bend your elbows, lower yourself downward and press up into the original placement.
Sets: 3-4
Reps: 8-12
Rest between sets: 90 seconds
4. Diamond Push-Up
For this exercise, you will be following the same steps as you would with a traditional push-up. The only difference is your hand placement. Instead of having your hands at shoulder distance, go ahead and have your thumbs and first fingers touching so they form a diamond while you perform the movement.
Sets: 3
Reps: 10-12
Rest between sets: 1 minute
5. Medicine Ball Pushup
Begin as you would a traditional pushup, but while holding the medicine ball in the left hand. After lowering to inches from the floor and pushing back upwards, switch the medicine ball to the opposite hand and repeat the movement.
Sets: 3-4
Reps: 10-15
Rest between sets: 60 secs
6. Incline Push-Up
An incline push-up keeps your body positioned at an incline against a bench or wall. Go through the same steps you would with a traditional push-up. The closer your feet are to the object your hands are on, the easier the movement will be.
Sets: 2-3
Reps: 15-20
Rest between sets: 1 minute
7. Burpee
First, squat down and drop into a plank position. Perform a push-up before jumping your feet back next to your hands and standing straight up. You can also do a small hop at this point before repeating the whole movement.
Sets: 3
Reps: 10
Rest between sets: 1 minute
Final Thoughts
In order to achieve a bigger chest, always make sure you are eating a regularly balanced diet! Check to make sure you are getting the right amount of protein, carbohydrates, amino acids, and calories on a regular basis. Regularly following these guidelines will help increase your energy for a better workout and recovery period. Make sure to also always stay hydrated with water and electrolytes. By eating properly, adding supplements, drinking all-natural smoothies, and getting the proper night’s rest, you’ll be on your way to a greater chest in no time in combination with effective and well-thought-out upper body workouts!
