So you’re desperate to get a bigger chest.
You want your pecs to be bulging straight out of your top.
You want to have that beautifully rounded chest.
And you want it quickly!
Well you’re in luck.
Because I know a thing or two about getting a bigger, fuller and leaner chest. I’ve been in the game for quite a while now and understand how it’s done.
In this post, I’m going to show you exactly how to get a bigger chest very fast!
I’m going to be exposing a lot of things you can do and if you follow them…
…you’ll have a bigger chest in just 30 days.
So let’s dive straight into how to build those sexy pectoral muscles…
Break down your chest
First things first. You need to break down your chest. You need to tear apart the muscle fibers in your pectoral muscles.
Because that’s how they’re going to grow. When you break down your muscle fibers, your body will rebuild them to be stronger.
Essentially, your body is constantly adapting and getting stronger because of your workouts.
The cycle is going to look like this:
Exercise ==> Rebuild Muscles fibers for strength and size (REPEAT)
So how do you break down your muscle fibers?
It’s very straightforward, you need to exercise.
This can be done at the gym, outdoors or even at home.
I’ll be sticking with the gym exercises to help break down your muscle fibers.
Since the gym is the most efficient way and has the necessary equipment.
Here are the exercises I would recommend to build your pecs:
For a very long time, I didn’t bench.
For some reason, I thought the bench did nothing for your chest and was overrated.
That was a big mistake and something I regret up until this day.
The bench is an incredible way to build strength and with strength comes size. It’s as simple as that.
You don’t see the skinny guy lifting 380lbs. It’s always the bigger guys.
So make sure you adopt the philosophy of strength training to help you naturally pack on that size.
The bench is very straightforward to do and I’m going to be giving you some of my favorite tips.
Tuck in your elbows
First of all, you need to make sure you don’t injure yourself. I’m talking about avoiding injuring your shoulders.
So when you bench, make sure to tuck in your elbows. This can get a little difficult to do.
So what you do is, align the bar under your nipples and lift that way.
This is going to allow you to get the right form and tuck your elbows in.
Next, you want to grip the barbell correctly
When you grab the barbell, make sure you warp your fingers and thumb around it.
It’s important to engage the thumb.
Now you want to squeeze the bar really hard, almost like you’re bending it.
By doing this, you’re going to be able to instantly lift more and avoid injuries.
Make sure to check out my best bench press tips for more epic benching advice.
Cable crossovers are definitely my favorite chest exercise.
I can just feel them ripping and tearing down my muscle fibers.
When doing them, make sure to have one foot in front of you and the other one behind you. From there, you’re going to go as far back as you can. But not too far to the point you can’t control the weight and injure yourself.
Then you bring the cables towards the front of yourself. Make sure when bringing the cable fowards and backwards, everything is done in a controlled range of motion.
You really want to feel the muscle, be inside of it as Arnold would say.
Dumbbell chest press
The dumbell chest press is a key exercise when sculpting your chest.
There are many ways of doing this exercise. I would recommend using a bench in the flat position. From there, you can simply press the dumbells up and down. Make sure you’re controlling the movement throughout and not letting the weight suddenly come down towards you.
There are different grips such as the stand grip, hammer grip, once handes press, and more.
If you’re serious about building a bigger chest, then check out this post.
It’s not always the best thing to just keep on picking up heavy weights and pushing/pulling them for a great chest workout.
You need to switch things up.
Push ups is a great way to make sure your overall strength is great. Not to mention you can get a bigger chest at home by doing push ups.
You can vary the kind of push ups you do…
..the standard push ups where your hands are aligned with your shoulders. You can also do diamond push ups where you put your hands together.
Weight dips is an incredible way to instantly increase the size of your chest. Within 1 week I saw results.
The chest muscles is being broken down so thoroughly. Make sure to get yourself a dip belt.
Of course, before using a dip belt you need to make sure you can at least dip your own body weight. From there, you can just use dumbells in between your legs as weight. When you can dip 20kg, I would recommend a dip belt.
Otherwise, you’re just going to be letting your legs do the work.
When dipping, make sure to use a close grip so you don’t insure yourself. When dipping to do a chest workout, you don’t need to push yourself all the way up as this is working the triceps.
Keep the tension on your chest. Weighted dips is an awesome way to work your upper chest. This is important as the majority of your chess muscle is made up of the upper part of the chest.
What to eat for bigger chest
You must eat protein, carbohydrates, and fats for a bigger chest. Each one contributes to chest growth, not just protein. A great source of compact macronutrients are chicken breast, fish, peanut butter, avocado, potatoes, and pasta. These foods are inexpensive and compact with nutrients.
Exercising is only half the battle, or some bodybuilders say working out is just 1% of the battle.
The point is, nutrition and diet is extremely important.
If you’re not going to eat properly, then get off this post because you won’t build a bigger chest.
Here’s the deal:
You need to eat a lot of food, especially if you’re a hard gainer like me. A hard gainer is simply someone who struggles to put on weight.
If you want to build a bigger chest, you need to go on a bulking phase.
A phase where you’re just thinking about putting on size and not getting shredded.
Most of your food will be made up of carbohydrates, then protein and then fats.
Carbs are the magic sauce which is going to allow you to put on that size.
What foods will help me put on weight?
I would recommend eating lots of potatoes. That’s the food I recommend everyone eat when bulking.
They’re by far my favorites bulking food. Potatoes are packed with calories and here’s what I really love about potatoes…
…They’re easy to eat!
What I mean by this is consuming mash potatoes. There’s not a lot of chewing involved and you can chug those babies down.
Also, mash tastes super delicious. They’re creamy and you can add extras like beans, eggs, mushy peas, and the list goes on.
By adding these extras, you’re boosting you’re calories further.
My next next carbohydrate source is oats. They’re packed with calories and easy to consume.
What about protein? What is the best protein source to help with weight gain?
I would recommend tuna.
Because it’s cheap, easy to make in bulk and you can find it everywhere.
Compared to the fats and carbohydrates side of the tuna macro label, it contains a lot of protein.
Here’s what I like to do with my tuna:
I empty out a few tuna cans, drain them and put them into a bowl.
Next, I add some light mayonnaise and sweetcorn.
After that, I finish it with some salt and pepper for some extra taste.
This will last me about 3 days and saves me a lot of time.
You can then consume this tuna with what you want such as your mash potatoes, in some bread, pasta and you get the idea.
OK, so which fats are good for bulking?
Peanut butter, plain and simple.
Peanut butter is by far my favorite fat source for weight gain.
It’s full of calories, contains a good amount of protein, tastes epic, and is super cheap.
Here are some more bulking foods.
But what if you’re not a big eater?
What do you do if you don’t like to eat a lot and want to put on weight?
First of all, I’m personally not a big eater.
There is a way to make gaining weight a lot easier and that’s done with mass gainers.
The best home made mass gainer shake
First of all, what is a mass gainer?
A mass gainer or weight gainer as it’s often referred to is a shake that contains a lot of calorie dense foods.
The whole point of a weight gainer shake is to help you put on weight much more easily.
I’ve personally made a lot of mass gainers shakes. I’ve experimented with many different ingredients and combinations.
Most of the time, the mass gainer tastes disgusting but I’ve managed to craft one epic weight gainer shake.
A gainer that will help you pack on those pounds and tastes great.
Here’s what you’re going to need:
- Oat – 100g
- Peanut butter – 45g
- Eggs – 4
- Greek yogurt – 200g
- Bananas – 2
- Full fat milk or almond milk
- Frozen fruit (I like to go with a bag of mixed bananas, berries, and strawberries)
How do I make this gainer shake?
Now, you may be thinking that a weight gainer shake is simple to make. Which it is!
But I have come up with my own tips to make it taste a lot better.
First of all, you’re going to want to add a bit of water, add all your oats and then blend for a few minutes.
It’s critical you do this or else your shake will taste all powdery. So make sure to blend your oats first.
Next, you can go ahead and add all your other ingredients except from the frozen fruit.
After you’ve blended all those ingredients, you’re then going to want to add your frozen fruit.
Doing this will help your gainer stay a lot cooler and fresher.
Make sure you’ve consumed this shake before the day ends. Or else it’s just going to taste and smell horrible.
Not a big fan of this mass gainer shakes?
Then check these out:
And that’s pretty much it!
That’s how you grow your chest quickly.
Workout as hard as you can and break down your pectoral muscles fibers.
Then you want to eat like a beast and the mass gainer shake will help so much.
If I didn’t consume this shake nearly every day, I wouldn’t have packed on as much size and lean muscle.