+ 4 Hands Down THE Best Advice You'll Get on a Bigger Chest, You're Welcome!
Per the title.... I am going to share the best BIGGER CHEST advice you'll read coming from someone who read every forum looking for the answer for my lacking chest. Since my teenage years, I chased a bigger chest, I changed things up, I've tried it all with patience and it never responded and always lagged behind the rest of my excelling muscle groups.
Usually, the advice you see for a bigger chest is someone posting their routine or some exercise that Mickey Mouse himself couldn't make up. The reality is guys if you're doing it right your chest will grow from just incline bench and flat bench alone, its not your routine, it's your damn form.
Follow the below and you'll thank me several months from now..
1 TIP Lower the weight.... especially amongst our younger colleagues chest day is who can put up more weight, you're hurting yourself and developing bad forum that I promise is extremely difficult to break. Lowering the weight allows you to actually focus on your chest and re teach yourself correct form.
It's great to go heavy on chest day, but go heavy only after you have taught yourself correct form. Otherwise, you're more than likely not targeting the actual chest and just risking injury.
2 TIP Fix your Posture.... If your chest isn't growing you probably have rolled forward shoulders which alot of times are developed thru your bad form. Below is how you fix you're rolled forward shoulders in return will make your chest more pronounced and will dramatically improve your form helping you engaged your actual chest.
HOW TO FIX ROLLED FORWARD SHOULDERS:
*Get yourself one of those resistance bands stand up straight hold it in front of you shoulder with (grip it so your thumbs are free like you're giving thumbs up but turn them in so thumbs are pointing at eachother) and start doing a reverse cable crossover movement BUT THE KEY TO THIS IS when you come back to where your Parallel with your body making a T shape start rotating your thumbs so they are pointed at wall behind you. Do this high rep 20+ and 3-5 sets.
You will actually feel your shoulders pulling themselves back after the pump kicks in, REMEMBER that pulled back feeling and mock it throughout the day keeping good posture and implement that form into your chest day.
*another good one is to lay face down on the floor put hands in front of you again giving thumbs up and turn them so palms are facing the ground. Now start bringing them back making sure they stay off the ground and when you start making a T shape with your body start pointing thumbs up facing the celing. Repeat high reps and 3-5 sets
*Another easy thing you can do to fix your posture that will fix your bench form using a towel and rolling it up in a circle and when laying in bed put in along your whole spine. This will help your shoulders fall back and your muscle memory to recognize what it feels like.
In one year my chest has become my standout feature growing bigger than all the numerous years I tried. Lower your pride, lower the weight and start mastering the movements
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Probably the best advice to correct posture for benching. Thanks.
Nice post.. Bad form = injury! I injured my shoulder several years back and it took like a year to heal. Mainly because I didn't correct the bad form. Now days 2/3rds lighter weight, good form, and warm up. Im going to have to try the resistance band... thanks
Good post. I think fuxing posturr is very important. When I 1st started training seriously one of the 1st things I did was work on fixing my posture and like you said we remember that feeling of tucking your shoulder blades back and down so we are able to catch ourselves slouching during the day. I did at least until it became something I just did without thinking. Ive been doing a routine of circuut type training with low weight hi reps and I really like the results I see in my upper chest.
This is a great post i will definitely agree with everything up top I would just add that if you're struggling with your chest growing try switching from a bar bell to a dumbbell bench press. This also will help with some of the bad form talked about above.
This helped me through the years.
Great post brother +1
If anything I notice most guys relying on dumbbells too much and neglecting the barbell. Some people should try the opposite advice.
I can definitely agree that it can be switching from one to the other either bar or dumbbell. I switched back to using a bar but for awhile I was only using dumbbells.
I believe that your workout should always be changing.
My chest has always been stubborn and lags behind. I messed up my shoulder years ago and was forced to lower my weights and up the reps and while doing so I started focusing much more on form, slow controlled reps, squeezing the contraction. And who would have thought, my chest started growing. These days ill go heavier but its not often and just to shock my pecs and make sure they dont get used to anything. Still lags but it grows. Having long arms sucks for pressing movments also. Triceps end up getting fatigued before my chest does so sometimes ill pre exhaust it with like 5 sets of cable fly's, then when i move to the presses my chest is already fatigued and it gives out before my triceps do. That helped alot also.
backonroidsI like this mate I've been doing a lot of research on the same subject . There are so much conflicting techniques high reps vs low reps , light weight VS heavy it's hard to do a perfect guide as everyone responds differently . It's an experiment to see what your body responds too .
I like Dorian Yates's chest videos he says it's all about training the muscle to failure and once you've hit failure concentrate on the negative part of the movement . However I was shocked when he said decline bench builds the chest the best .
Super sets , Drop sets , Tempo , pause reps all play a part . I am a firm believer in heavier compound movements and lighter for the isolation to ensure no 3rd party muscle groups come into play.
With posture I pretend I'm holiding a pencil in between my shoulder muscles / upper back , I squeeze the muscle together bringing my chest forward and shoulders back .
I was all about lower weight higher reps and hello Brooklyn suggested heavier weights lower reps and I grew much better .
Bear in mind, I only suggested lower reps using a higher percentage of your 1RM because you were, in your words, "all about" lower weight higher reps. If it were the other way around--you were all about lower reps--I would have suggested the exact opposite. It's not about one or the other being better, it's about "breaking" the biological law of accommodation with some sort of periodization, preferably undulating, for our purposes. I'm glad you busted through your plateau. I knew you would.
As much as I respect Dorian, I've always disagreed with his opinion on the decline press. It's a fine movement, but he fails to account for the fact that a flat bench press essentially is a slight decline press because of the trainees position--assuming he's benching correctly, set up on the traps with his chest up high, scapula retracted. Instead of using the decline bench, which are often so steep that you may as well be using gravity boots, I'll occasionally just slide a plate or at the most two under the foot of the bench to get a slightly more exaggerated decline. Any more is overkill in my opinion. I also believe dips with the chest leaned forward--either weighted as a primary movement or with BW as a burnout--is superior to the decline press. Interestingly, Dorian is on record as not really using dips for the chest, himself.
backonroidsI think I worded it wrong mate , as I said my compound movements are more about heavier weight as I get to my 1 rep max I then lower the weight and do pause sets etc Just wanted to thank you for you advice mate as it helped and i completely understand the logic to the above