How to Get Bigger Chest

How to Get BIGGER CHEST 2 TYPES OF EXERCISES YOU CAN DO FOR A 13IGGER CHEST BENCH PRESS EXERCISES Barbell or dumbbell bench, push-ups. Barbell or dumbbell Push ups bench press 2. WEIGHTED DIPS OR BENCH DIPS Wear a Weight vest, use a Dipping Belt , wear a book bag filled with weights (or other stuff) Bench Dips Helps to Build Massive chest Get Bigger Muscles by doing dips with just your bodyweight (and the same goes for pushups & bodyweight flyes as well) Weight vest Dipping Belt EXERCISES TO AVOID FOR A BIGGER CHEST Pec Flyes Cable Flyes Avoid Chest Flye Exercises Dumbbell Flyes Bodyweight Flye b WORKOUT TIPS FOR A BIGGER CHEST 2 INCLUDE VARIETY OF DIPS AND PRESSES IN YOUR CHEST WORKOUT Do Dips 4-to-6 sets of 4-to-12 reps 1 using a weight heavy enough to only allow you to do 4-to-12 reps. Do 3 sets of dips & 3 sets of bench presses. 3 WORK OUT YOUR CHEST 1-TO-2 DAYS PER WEEK FOR A BIGGER CHEST. Do 2 sets each of Incline, Flat & Decline Bench As your chest gets much bigger & stronger you may have to work out your chest less than once a week. presses. When you do chest exercise 3 days a week while still progressively getting stronger each chest workout by using heavier weights, doing more reps and/or sets. 4 SAVE CHEST FLYES FOR THE BEGINNING OR END OF YOUR CHEST WORKOUT pre-exhaust your chest muscles with chest flyes before dips and presses for a better chest workout. Do flyes at the end of your chest workout to further tone & define your chest. KEEP A TRAINING LOG – BEAT LAST WORKOUT AND GET GET A BIGGER AND STRONGER CHEST FASTER. If you did 5 sets of 10 reps using 225 pounds on the bench press - Next time Beat your last workout by • Doing at least 6 sets and/or... • Doing at least 11 reps and/o... • Using more than 225 pounds. 6 DON'T OVERTRAIN OR TRY TO WORK YOUR CHEST MORE THAN 2 TIMES A WEEK. MORE IS NOT BETTER Chest muscles need to rest and recover so they can grow. If you're at a point where you're working out your chest more than 2 times a week But Same amount of weight, repS and sets each workout waste time without using more weight, reps and/or Sets. Make sure that you rest long enough (at least 2-to-3 days) to beat your last workout by using more weight. BASIC WORKOUT FOR BIGGER CHEST Do 4-to-6 sets of 4-to-12 reps of ONE of the compound chest exercises from GROUP A & then... Do 2-to-6 sets of 8-to-12 reps of ONE of the isolation chest exercises from GROUP B. GROUP A Barbell or Dumbbell Weighted Dips Push Ups Bench Dips bench press GROUP B Cable Flyes Pec Flyes Bodyweight chest flyes Dumbbell Chest Flyes Do the chest workout 1-to-2 days per week. Take at least 1-to-3 days off in between workouts. Don't use light weights (Where you can easily do 12 reps). Don't use Heavy weights (Where you cannot do at least 4 reps). You can do the GROUP B isolation exercises before doing the GROUP A compound exercises. Take 1 week off from chest workout after you've done it 2-to-6 weeks in a row. DO YOU NEED TO WORK YOUR UPPER, MIDDLE & LOWER CHEST? Unless you're a bodybuilder you really You can build a bigger good looking don't need to worry about working chest by doing the basic flat bench every individual area of your chest. press, dips and regular flyes. Bring out the detail in each area of your chest... TO WORK YOUR UPPER CHEST TO WORK YOU MIDDLE CHEST TO WORK YOUR LOWER CHEST Do regular flat barbell or dumbbell bench presses, flat bench flyes, pushups and bodyweight flyes. Do Incline barbell or dumbbell bench Do Decline barbell or dumbbell bench presses, Incline flyes, elevated pushups, elevated bodyweight flyes and overhead presses, Decline flyes and Dips. presses. COVER 3 AREAS OF YOUR CHEST IN THE SAME WORKOUT- BUT. 1 2 Make sure that you limit each area to only 2-to-3 sets and you can go in any order you want to. Start off working out your upper chest first, then middle and finally your lower chest. 3 As you go from middle-to-lower chest exer- cises in your workout you'll see the exercises get a little easier. COVER 3 AREAS OF YOUR CHEST IN THE SAME WORKOUT – BUT. (Do 1-to-2 days per week) Incline barbell bench Press: 2 sets of 4-to-12 reps Flat barbell bench Press: 3 sets of 4-to-12 reps Decline barbell bench Press: 2 sets of 4-to-12 reps BETTER WAY TO GET ALL 3 AREAS OF YOUR CHEST Do 4-to-6 sets of 4-to-12 repS workout doing Middle Chest compound exercises like dips and flat barbell or dumbbell bench presses. CHEST ISOLATION EXERCISES FOR YOUR UPPER AND LOWER CHEST Flat barbell bench Press: 4-to-6 sets of 4-to-12 reps. Incline chest flyes: 2-to-6 sets of 8-to-12 reps. Decline chest flyes: 2-to-6 sets of 8-to-12 reps. 3 THINGS THAT CAN STOP YOU FROM GETTING A BIGGER CHEST 1. BAD NUTRITION 2. BAD FORM 3. NOT GETTING STRONGER? 1 Bad nutrition Solution: Follow / Steps diet for right amount of calories DRINK LOTS OF WATER USE A FOOD JOURNAL EAT WHENEVER YOU WANT EAT 150-TO-250 GRAMS OF PROTEIN PER DAY START OFF EATING 2000-TO-2500 CALORIES PER DAY USE MRPS AND/OR PROTEIN SHAKES ONLY IF NEEDED EAT ANYTHING YOU WANT AS LONG AS YOU'RE EATING 150-TO-250 GRAMS OF PROTEIN PER DAY 2 Bad form Go thru all the chest exercise videos to make sure you're doing the exercise correctly. 3 Not getting stronger? Remember! Repeated workouts don't mean Bigger Chest unless your goal is to maintain the chest size you have. Source: www.nowloss.com Designed by: fitnesshealthzone.com graphs.net