After 2 years of lifting my chest still looked that of a 12 year old boy, like many I turned to the internet to see what the hell was going on. My other muscles looked fine, but my chest just sucked. After reading around a bit a came to the conclusion that I must have bad chest genetics. I was wrong. I was just training my chest like an idiot.
If your reading this article right now, then great. I can help you from making the same mistakes that I did.
To build an impressive chest you need a good diet and a good routine. In this article I will show you how to get both.
Firstly routine. You may want a massive chest, but its important to know this alone will not make your body look any better, you will need a massive but balanced chest. Over the years I have seen so many lifters with an impressive lower and outer chest, but lagging in the upper chest area. In in their defence I was one of these lifters starting out.
For your chest to look good, you need the upper and lower parts of your chest to be well balanced, if it is not then your body just looks off. To build a big but balanced chest you will need to work in the 6-8 rep range with a weight that is roughly 85% of your 1 rep max ( a weight you can only lift once), there are various tools out there that can work this out for you. If not pick a weight that is challenging for 6-8 reps and lift it.
You may be shocked to know that you only need to do a few different exercises to build that chest. Bench Press and Dips, thats it. To make your chest balanced you will have to hit it from various angles, therefore we will need some variation of the press. I recommend doing:
Barbell Bench Press (inline and flat)
Dumbbell Bench Press (incline and flat)
Weighted dips. (you will need a dip belt)
These will need to be performed with free weights and not on any machines as free weights activate more muscle fibres, giving you more growth. This workout should be performed once every 5 days and I would run the program for 8 weeks before moving on to another routine.
The final routine looks like:
Incline Barbell Bench Press: Warm up and 3 sets of 6 – 8 reps
Incline Dumbbell Bench Press: 3 sets of 6 – 8 reps
Flat Barbell Bench Press: 3 sets of 6 – 8 reps
Weighted dips to failure x 2
With all the exercises start off on a weight you can lift 6 times, as the weeks progress build up to 8 reps, when you hit 8 reps add 5lbs of weight to each side of the bar and try to hit 6 again the next time. Once again build up to 8 and add more weight. Doing this will constantly cause your muscles to grow, providing your eating correctly.
Diet is a main part of any exercise routine, and if you get it wrong then your plan wont mean anything and all that hardwork will be for nothing. Enter your email address below and il send you a fitness tips and tricks along with a free 50 Fat Loss Tip ebook that will help you to start losing weight this week.