Want a bigger chest? If there’s one muscle, we all research when we’re starting off lifting, for men, it’s how to build a big chest and bigger arms and for women is how to tone by legs and bum These are the first two words we tend to ingrain in our brains about exercising once we start going to the gym as teenagers. Over time, we learn about other muscles in the body and train and build them up, only to develop body dysmorphia because we forget that we no longer resemble the average person or possess the strength of an average individual.
Building a bigger chest requires doing both bodyweight exercises and weight exercises. Knowing the right reps and sets can be a game changer, but I must stress that your genetics will determine the size and shape of your chest. So, try not to compare your chest size and shape to those of other people, as it’s largely unrelated to genetics. This is coming from experience with training clients and being on the gym floor for over a decade. For ladies, training your chest won’t give you masculine chest muscles and look because you don’t have the same level of testosterone as men, but you’re more likely to build lean, toned chest lines and muscle, which looks incredible in a sundress and in a bikini.
Here are the exercises you can use to build your chest. I have used these exercises to train clients, and we’ve achieved incredible results.
Download the 12reps app to instantly get personalised strength workouts based on your equipment, your mood and the individual body part you would like to train. All exercises mentioned below can be found within the 12Reps app.
I recommend doing this workout once a week and focusing on using the progressive overload method, increasing the amount of weight you use each set.
wokrout plan
1, bodyweight press-ups or knee press-ups
This is a fantastic exercise for beginners and advanced individuals who want to work on and build their chests.
Set 1 – 15 reps
Set 2 – 15 reps
Set 3 – 12 reps
Set 4 – 10 reps
Set 5 – 8 reps
Dumbbell floor chest press
It is a fantastic exercise for building your muscles. It requires you to stabilise the dumbbell at the top. Use progressive overload, and make sure the first set is a warm-up set.
Set 1 – 15 reps
Set 2 – 12 reps
Set 3 – 12 reps
Set 4 – 10 reps
Set 5 – 8 reps
Machine seated chest press (adjust seat too low for incline)
It is an excellent exercise for building the upper chest and giving it a complete, well-toned chest.
Set 1 – 15 reps
Set 2 – 12 reps
Set 3 – 12 reps
Set 4 – 10 reps
Set 5 – 8 reps
Peck deck (machine)
It is an excellent exercise for building chest muscles and pumping more blood into them. Many people also use it as a finisher at the end of their workout.
Set 1 – 20 reps
Set 2 – 15 reps
Set 3 – 12 reps
Set 4 – 10 reps
Set 5 – 8 reps
By doing these exercises, you’ll see changes in your chest muscles and grow them. One thing I would like to leave you with is that rest is as essential as training, so do try to give your body a break if you’re training your chest twice a week. Download the 12 reps app to help you make your training exciting.
