{"id":7570,"date":"2025-07-15T00:00:57","date_gmt":"2025-07-15T00:00:57","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7570"},"modified":"2025-07-15T12:24:47","modified_gmt":"2025-07-15T12:24:47","slug":"how-to-build-bigger-chest-muscles","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/how-to-build-bigger-chest-muscles\/","title":{"rendered":"How to Build Bigger Chest Muscles"},"content":{"rendered":"\n

If you train in a big commercial gym, you\u2019ve probably noticed Monday is National Bench Day. Everyone seems to be training their chest. Tuesday is often National Bench Day part 2 with more of the same.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

But how do you train your chest efficiently for maximum growth? In this post I\u2019ll explain you which mistakes you must avoid to build a bigger chest and the right method to increase your chest size.<\/p>\n\n\n\n

Top 3 Chest Building Mistakes<\/strong><\/h2>\n\n\n\n

Training your chest muscles 4x\/week using pro bodybuilders routines is wasting your time. Especially if you\u2019re\u00a0skinny.<\/p>\n\n\n\n

  • Isolation Exercises. <\/strong>You can\u2019t stress your chest with heavy weights using exercises like dumbbell flies. So you won\u2019t trigger the release of Testosterone & Growth Hormone as much as with compounds.<\/li>
  • Eating Like a Pigeon. You\u2019ll never get a big chest if you\u2019re 120lbs at 6\u2032. Training your chest 3x\/week won\u2019t get it bigger unless you eat more.<\/strong><\/li>
  • Isolating Your Chest. Although your chest has to 2 main heads, it\u2019s 1 muscle and contracts as a whole. You can\u2019t isolate your upper or lower chest. You can only emphasize it.<\/strong><\/li><\/ul>\n\n\n\n

    Here\u2019s How to Build a Bigger Chest<\/strong><\/h2>\n\n\n\n
    \"\"\/<\/figure>\n\n\n\n

    The key to increasing the size of your chest muscles is to eat more and get stronger. Build a foundation before you even think of adding isolation exercises.<\/p>\n\n\n\n

    • Eat More.\u00a0<\/strong>Your chest will never be big if you\u2019re underweight. You need to fill up your frame by eating more. Check the guide to\u00a0gaining weight.<\/li>
    • Do Heavy Compounds.\u00a0<\/strong>Free weight compound exercises like the\u00a0Squat,\u00a0Deadlift,\u00a0Bench Press\u00a0and\u00a0Overhead Press\u00a0are the fastest way to build overall strength & bulk. Do them often & heavy.<\/li>
    • Rest.\u00a0<\/strong>Your muscles grow when they rest, not when you train them. Train your chest maximum 2x\/week. Eat your calories so your chest gets the nutrients it needs to recover and grow bigger.<\/li>
    • Use Proper Technique.\u00a0<\/strong>A partial bench press doesn\u2019t work your chest through a full range of motion. Touch your shirt on the way down, lock your elbows at the top. Lower the weight if you have to.<\/li>
    • Set Realistic Goals.\u00a0<\/strong>The average guy will gain maximum 2lb of lean muscle a month. There\u2019s nothing you can do to accelerate this process. You need to be patient and keep chipping at it.<\/li>
    • Be Patient.\u00a0<\/strong>Especially if you\u2019re still a teen. Your body is still developing. You won\u2019t get the chest development of a 30y old if you\u2019re only 15. Build the foundation and be patient. Your chest will change as you get older.<\/li><\/ul>\n\n\n\n

      Top 3 Chest Building Exercises<\/strong><\/h2>\n\n\n\n

      Don\u2019t do things like\u00a0Bench Pressing\u00a0to your neck or with your elbows out. Both are potentially dangerous and will injure your shoulders. Use exercises where you can go heavy safely.<\/p>\n\n\n\n

      • Bench Press.\u00a0<\/strong>Allows you to stress your body with heavy weights. Forget about getting a bigger chest if you can\u2019t at least bench your body-weight for 5\u00d75 (so at least 160lbs for 5\u00d75 if you weigh 160lbs).<\/li><\/ul>\n\n\n\n
        \"\"\/<\/figure>\n\n\n\n
        • Weighted Dips.\u00a0<\/strong>If your shoulders can take them:\u00a0dips\u00a0between parallel bars while wearing a belt with weight will build your chest muscles.<\/li><\/ul>\n\n\n\n
          \"\"\/<\/figure>\n\n\n\n
          • Dumbbell Press.\u00a0<\/strong>Increase chest growth by stretching your pecs on the way down. But you can\u2019t use as much weight as with barbells.<\/li><\/ul>\n\n\n\n
            \"\"\/<\/figure>\n","protected":false},"excerpt":{"rendered":"

            If you train in a big commercial gym, you\u2019ve probably noticed Monday is National Bench Day. Everyone seems to be 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