• Michael Beadle

The Guide To Building A Bigger Chest



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Learning how to set up for pressing movements is the first step to building your chest, which I’ll be showing in tomorrow’s post. Don't forget to check that out.⁣⁣⁣⁣⁣

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𝐇𝐨𝐰 𝐌𝐚𝐧𝐲 𝐒𝐞𝐭𝐬⁣⁣⁣

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Beginners' lifters will need at least 8 sets of chest work per week to maintain their gains. ⁣⁣⁣⁣⁣

The sweet spot for most lifters is around between 12 to 20 sets weekly.⁣⁣⁣⁣⁣

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Because the back can handle a pretty good beating up to 20 sets a week, I recommend splitting that across 2/3 sessions a week; otherwise, you risk running into serious recovery problems.⁣⁣⁣⁣⁣

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𝐇𝐨𝐰 𝐌𝐚𝐧𝐲 𝐑𝐞𝐩𝐬⁣⁣⁣⁣⁣

⁣⁣⁣⁣What works best is training in the 8-12 rep range. ⁣⁣⁣⁣⁣

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𝐓𝐡𝐞 𝐁𝐞𝐬𝐭 𝐂𝐡𝐞𝐬𝐭 𝐁𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬⁣⁣⁣⁣⁣

⁣⁣⁣⁣It's almost impossible to hit a particular spot on the chest, doing lots of incline pressing moves isn't going to be the best way to building a big upper chest as it will only work a small amount of chest muscle fibres.⁣

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Focus on compound movements, such as flat barbell & flat dumbbell pressing as these movements recruit the maximum amount of muscle fibers across the chest.⁣⁣

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Lastly, finish off with isolation exercises as these don't involve the triceps, which will allow you to finish off tearing the remaining chest muscles.⁣⁣⁣⁣⁣

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𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐕𝐚𝐫𝐢𝐚𝐭𝐢𝐨𝐧⁣⁣⁣⁣⁣

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In each chest session, make sure to include some horizontal pressing moves, some incline, and some isolation movements. Every week should include at least a couple of sets of each.⁣⁣⁣⁣⁣

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𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐚 𝐟𝐞𝐰 𝐞𝐱𝐚𝐦𝐩𝐥𝐞𝐬;⁣⁣⁣⁣⁣

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𝐇𝐨𝐫𝐢𝐳𝐨𝐧𝐭𝐚𝐥 𝐏𝐫𝐞𝐬𝐬;⁣⁣⁣⁣⁣

Flat Dumbbell Bench Press⁣⁣⁣⁣⁣

Close Grip Bench Press⁣⁣⁣⁣⁣

Press Ups⁣⁣⁣⁣⁣

Flat Barbell Bench Press⁣⁣⁣⁣⁣

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𝐈𝐧𝐜𝐥𝐢𝐧𝐞 𝐏𝐫𝐞𝐬𝐬;⁣⁣⁣⁣⁣

Incline Dumbbell Press⁣⁣⁣⁣⁣

Incline Machine Press⁣⁣⁣⁣⁣

Incline Barbell Press⁣⁣⁣⁣⁣

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𝐂𝐡𝐞𝐬𝐭 𝐈𝐬𝐨𝐥𝐚𝐭𝐢𝐨𝐧;⁣⁣⁣⁣⁣

Pec Dec⁣⁣⁣⁣⁣

Flat Dumbbell Flye⁣⁣⁣⁣⁣

Cable Flye⁣⁣⁣⁣⁣

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𝐓𝐚𝐠 𝐚 𝐟𝐫𝐢𝐞𝐧𝐝 𝐭𝐡𝐚𝐭 𝐰𝐚𝐧𝐭𝐬 𝐚 𝐛𝐢𝐠𝐠𝐞𝐫 𝐜𝐡𝐞𝐬𝐭⁣⁣⁣ 😁⁣⁣

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Are you frustrated and not seeing the results you want? Want me to help you.. link in bio⁣⁣⁣ ☝️☝️☝️⁣

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