How to actually grow a big CHEST

So if you wanna grow your chest, you’ve probably heard that you should prioritize your upper chest, since this is usually the most underdeveloped portion, however, that isn’t always the case. Here’s why. Real quick it is impact week over at myprotein meaning everything on the website is 45% off with the code “MAXE” until the 13th. Now if you want a bigger chest, you just need a bigger chest. Sure you can slightly emphasize your upper chest if your lower chest is a bit more developed, but that doesn’t mean throwing in tons of incline movements and upper chest flys, because you don’t just need a bigger upper chest, you need a bigger chest. And how can you grow a bigger chest? Very simple. Here are the 5 steps. Step 1: Pick 1 exercise for the middle chest where you are pressing perpendicular to your body. Pick 1 for the upper chest where you are pressing at an upward angle. And pick 1 for the lower chest where you are pressing at a downward angle. Now I recommend training your chest twice a week, so once you have your 3 exercises, move on to Step 2: pick a different 3 exercises to do on your second day. And if you don’t have access to much equipment, just use the same 3 exercises on both days. So for example, my 3 exercises that I choose for my first day are flat press, upper chest flys, and lower chest flys. Then my next 3 on the second day are incline press, middle chest flys, and dips. As you can see 1 exercise for each portion of the chest during each training day. Now, once you have all 6 of your exercises, Step 3 is to sequence them in the order of the portion you wish to grow the most. So let’s say your upper chest is actually lacking, and your lower chest is a bit overdeveloped, then start both of your chest days with your upper chest movement, and do the lower chest movement last. In my case, when I first started, my chest was just small in general, so one day I would start with an upper chest movement, and the next, a middle chest movement, for a little bit more equal emphasis. You could start with a lower chest movement like dips, but since the lower chest is pretty active in most flat presses, it probably isn’t super necessary. So now that we have the 6 exercises and the order of each of them, Step 4: how many sets and reps? Well, for each individual exercise I’d recommend doing 1-2 working sets, anywhere in the 5-10 rep range, with every single one of those sets to failure. On heavy presses I usually fail around 5-7 reps, but on some of my lighter cable variations, I fail around 8-10 reps. But each set is taken to complete failure, with full range of motion, and extremely high intensity somewhere in that 5-10 range. And since you are doing 3 chest exercises per session, you will not need more than 2 sets per exercise. In fact, you can even bump it down to just 1 set, especially if you like doing partial reps or training past failure, or if that portion of your chest is already pretty developed. So for example, if you have a really overdeveloped lower chest, I’d recommend training it last for just 1 set per session, or even 1 set per week. But in most cases, 1-2 hard working sets per exercise totalling 6-12 sets per week should be just fine. And finally step 5: Patience. I cannot tell you how many times I hear people complain about their chest, when they just haven’t even given it enough time to actually grow. Building muscle is an extremely slow process, and you cannot expect your chest to absolutely explode in a matter of months, you need to be consistent for years if you actually want to see true progress. This was my chest 2 and a half years ago when I first really started training my chest correctly, and this is my chest now, after going through all 5 steps of the process. You will get there, I believe in you, it just takes time.
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
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