How to Build Bigger Chest Muscles (pecs) Fast | Best Tips



How to Build Bigger Chest Muscles (pecs) Fast | Best Tips

build bigger chest

Best Tips And Exercises To Get Big Chest muscles

Everybody loves bigger, rounded or well defined chest muscles because it makes your body look attractive. To increase your chest muscles size you must focus on chest building exercises especially compound lifts.

Most importantly you need right chest workout and proper techniques, good diet that help you build muscle and reduce your post workout recovery time.

Following these tips will help you to fix your mistakes that prevent you building bigger chest muscles.

Chest Building Mistakes To Avoid

Training your pecs 3-4 times a week is not a good choice unless you are a professional bodybuilder. You need proper workout plan that help you grow your muscle effectively especially if you are skinny or beginner.
  • Over training your chest: Many people train their chest more often. You have to understand that your muscles grow during rest. After doing intense exercise our body needs at least 48 hours of rest to recover and rebuild the muscles group. Taking rest also reduce the risk of over training.
  • Doing only isolation exercises: Doing isolation exercise is great for targeting a particular muscle but it does not stress your muscles as compound exercise. You need compound chest exercises to build bigger chest. Compound exercise works with multiple muscles group that boost your Testosterone & Growth Hormone.
  • Not eating enough: It doesn't matter how many days you train your chest per week. If you don’t eating enough then you will never grow bigger chest. 
  • Using bad form: Focus on proper form with light weight and stop ego lifting because bad form leads to injury.

How to Build a Bigger Chest

  • Train Your Chest 2x per week: Training your chest 2x a week will allow you enough time to recover your chest muscles and prevents you from over training. Proper rest is the key for building bigger muscles.
  • Focus on the compound lifts: Compound exercises like bench press, squats, and overhead press are the best and effective for building bigger muscles and strength as it uses more muscles group that also burns your body fat faster than isolation exercises.
  • Progressive Overload: Nobody lift heavy weight or do multiple sets of exercises at the beginning. If you do the same exercise easily then you need to make your exercise more challenging by adding more weight. To gain bigger muscle size you should make your exercise more challenging by gradually increasing weight so your muscles adapt for heavier weights. Make sure don’t add too heavy weight because it can increase the chances of injury.
  • Avoid Bad Form: Bad form never helps you for building bigger chest muscle. You should always focus on quality over quantity. A good form not only helps you gain muscles but also reduces the chances of injury. Do your exercises with proper technique with full range of motion.
  • Eat in a calorie surplus:You can’t build big muscles without eating calorie in surplus. If you are underweight then your chest will never get big. Focus on eating more if you want to get bigger chest but make sure you eat only healthy foods.
  • Set Goals: You have to remember that you are not getting bigger chest in few weeks or you can’t speed up the muscle building process by doing over training. Be patient because good things and results take some time.
  • Stay Consistent and enjoy the process: Consistency is very important when it comes to build muscles. Staying consistence will help you become stronger and better version of yourself. You will definitely see amazing results when you maintain consistency.
  • Rest: Rest is a crucial part of muscle building because your muscle grows during rest. Doing proper rest reduces the chances of over training, improve your performance and make you muscle stronger. Try to get at least 8 hours of sleep and 48 hours of rest means 2 days off.

Top 4 Chest Building Exercises for Bigger Chest

  • Weighted Dips: Weighted dips are the advance version of simple dips. You can use weighted vest or wear belt with weight that help your chest grow bigger. If you have any shoulder injury or weak shoulders don’t do this exercise.
  • Weighted Push-ups: Weighted pushups are the best and alternative exercise of bench press. Just add weight in your back or you can use weighted vest to increase the resistance. This weighted push up will build you bigger and rounded chest.
  • Bench Press: Bench press are the best chest exercise that helps you build bigger chest. But make sure you are strong enough to lift heavy weight while doing bench press else you can start with light weight.
  • Dumbbell Press: It is great exercises that stretch your pecs and increases your chest growth.

Safety tips

  • Make sure start with light weight if you are beginner.
  • Use proper form and technique, avoid bad form to prevent injury.
  • Get your trainer advice before starting any workout they will help you to figure out how much weight you need to start lifting.
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