The Guide To Building A Bigger Chest
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.
𝐇𝐨𝐰 𝐌𝐚𝐧𝐲 𝐒𝐞𝐭𝐬
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.
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.
𝐇𝐨𝐰 𝐌𝐚𝐧𝐲 𝐑𝐞𝐩𝐬
What works best is training in the 8-12 rep range.
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.
Focus on compound movements, such as flat barbell & flat dumbbell pressing as these movements recruit the maximum amount of muscle fibers across the chest.
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.
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.
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐚 𝐟𝐞𝐰 𝐞𝐱𝐚𝐦𝐩𝐥𝐞𝐬;
Flat Dumbbell Bench Press
Close Grip Bench Press
Flat Barbell Bench Press
Incline Dumbbell Press
Incline Machine Press
Incline Barbell Press
Flat Dumbbell Flye
𝐓𝐚𝐠 𝐚 𝐟𝐫𝐢𝐞𝐧𝐝 𝐭𝐡𝐚𝐭 𝐰𝐚𝐧𝐭𝐬 𝐚 𝐛𝐢𝐠𝐠𝐞𝐫 𝐜𝐡𝐞𝐬𝐭 😁
Are you frustrated and not seeing the results you want? Want me to help you.. link in bio ☝️☝️☝️