How to Get a Bigger Chest for Men – 3 Simple Steps to Explosive Pectorals

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Before men can learn how to get a bigger chest, they must understand the anatomy of the Pecs. The pectorals are made up of two different muscles. The first one would be the pectoralis major which is located in front of the rib cage. The pectoralis major attaches to the humerus near the shoulder joint and starts at the center of the chest. Then we have the pectoralis minor which is located underneath the pectoralis major. This muscle attaches to the coracoid process of the scapula and starts at the middle ribs.

How to get a bigger chest for men – You must understand:

  1. How many reps to build muscle mass
  2. How to target every area of the chest
  3. Proper Bench Press technique

How many reps to get a bigger chest

If you are focused on solely building mass on the Pecs, it is crucial that you perform the proper amount of repetitions per set. 12-15 reps would be ideal when increasing the volume of the sarcoplasmic fluid in the muscle cell to increase size. When training for size, a 1-0-1 rep tempo is recommended in order to fatigue the muscle.

Chest Workout Routine

If you want to know how to get a bigger chest with a gym routine, it is also important that you are targeting not only the pectoralis major and pectoralis minor, but the inner and outer portion of both. Here is a chest workout routine that will target every angle.

Note: Each exercise will be performed 4 times, 12-15 repetitions per set with 45 seconds of rest in between each.

Flat Bench Press (Outer Pectoralis Major)

Inclined Bench Dumbbell Flyes (Inner Pectoralis Major)

Declined Bench Dumbbell Chest Press (Outer Pectoralis Minor)

Declined Bench Dumbbell Flyes (Inner Pectoralis Minor)

Injury Prevention

Now that you are aware of how to get a bigger chest, it is important that you prevent injury. Here are a few steps you can take to avoid hurting yourself and prolonging results.

  • Tuck your elbows to avoid pressure on the shoulders
  • Widen your grip when using a barbell (Pointer finger at the knurling point of the bar)
  • Keep your butt, shoulder blades, and head on the bench

There you have it, the simple secret of how to get a bigger chest for men. Performing a chest workout that will target every area of the chest, following the proper amount of repetitions to build mass and avoiding injury will allow you to develop an eye-popping chest fast. Performing this routine twice per week should be more than enough.

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This entry was posted on Friday, February 18th, 2011 at 12:21 am and is filed under Build Muscle. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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5 Responses to “How to Get a Bigger Chest for Men – 3 Simple Steps to Explosive Pectorals”

  1. Greg Says:

    To do 4 sets of 12-15 reps, should we aim for an original weight that is not too taxing to preserve enough energy and stamina in our triceps to be able to complete sets at increasing weight, or should we get our heavier sets in first, and do less weight later to make sure we can complete those numbers? When I hit complete muscle fatigue, I assume I am done, but perhaps I should have taken it easier early to allow more reps later.

    Thanks for this entry…good stuff!

  2. Alain Gonzalez Says:

    Hey Greg,
    When you are performing your sets, start off with a weight you can perform about 15 times. If you can perform any more than 15, increase the weight a bit. Continue all your sets with the same weight unless it gets too heavy to perform 12. Chances are, if you can perform 15 reps, by set 3 and 4 you will be able to perform about 12 reps. If you have to decrease the weight a bit, thats totally fine. As your body adapts, you will be able to perform the exercises without decreasing weight and eventually even increase the weight.

  3. Greg Says:

    I did this for the first time last night, (though I substituted inclined squeeze press for the inclined dumbbell flyes), and I can definitely say that I have never had a better chest workout.

    But my limiting factor was still my arms and shoulders. Doing the squeeze press probably didn’t help with that. Later this week, I’ll stick with flyes to see if that helps. Should flyes be done such that very little elbow bend happens through the entire motion? Seems like that would save the tricepts, but shoulders will still complain.

    One quick question. What is the science behind the 30-40 second intervals?

  4. Alain Gonzalez Says:

    Flyes should be done with a slight bend at the elbow and stay in that position for the entire motion.
    The shoulder pain could be coming from not tucking your shoulders during the lifts.
    Tucking your elbows during any bench press type of movement will take pressure off of the shoulders when lifting.

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