{"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\/pt\/how-to-build-bigger-chest-muscles\/","title":{"rendered":"Como construir m\u00fasculos tor\u00e1cicos maiores"},"content":{"rendered":"

Se voc\u00ea treinar em uma grande academia comercial, voc\u00ea provavelmente notou segunda-feira \u00e9 o Dia Nacional do Banco. Todos parecem estar treinando o peito. Ter\u00e7a-feira \u00e9 muitas vezes o Dia Nacional da Bancada parte 2 com mais do mesmo.<\/p>

\"\"\/<\/figure>

Mas como voc\u00ea treina seu peito eficientemente para o crescimento m\u00e1ximo? Neste post vou explicar quais erros voc\u00ea deve evitar para construir um peito maior e o m\u00e9todo certo para aumentar o tamanho do seu peito.<\/p>

Principais 3 erros de constru\u00e7\u00e3o do peito<\/strong><\/h2>

Treinar seus m\u00fasculos tor\u00e1cicos 4x\/semana usando rotinas de fisiculturistas profissionais est\u00e1 perdendo seu tempo. Especialmente se voc\u00ea \u00e9 magra.<\/p>

  • 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>

    Veja como construir um ba\u00fa maior<\/strong><\/h2>
    \"\"\/<\/figure>

    A chave para aumentar o tamanho dos m\u00fasculos do peito \u00e9 comer mais e ficar mais forte. Construa uma funda\u00e7\u00e3o antes mesmo de pensar em adicionar exerc\u00edcios de isolamento.<\/p>

    • 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>

      Top 3 Exerc\u00edcios de Constru\u00e7\u00e3o do Peito<\/strong><\/h2>

      N\u00e3o fa\u00e7a coisas como bench pressionando o pesco\u00e7o ou com os cotovelos para fora. Ambos s\u00e3o potencialmente perigosos e ferir\u00e3o seus ombros. Use exerc\u00edcios onde voc\u00ea pode ir pesado com seguran\u00e7a.<\/p>

      • 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>
        \"\"\/<\/figure>
        • 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>
          \"\"\/<\/figure>
          • 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>
            \"\"\/<\/figure> ","protected":false},"excerpt":{"rendered":"

            Se voc\u00ea treinar em uma grande academia comercial, voc\u00ea provavelmente notou segunda-feira \u00e9 o Dia Nacional do Banco. Todos parecem […]<\/p>\n","protected":false},"author":2,"featured_media":7571,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[139,140],"tags":[],"class_list":["post-7570","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-muscle-building","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"pt","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/11\/sizzlchestBIG.jpg","categories_details":[{"id":139,"name":"Muscle Building","count":53,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":21826,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/7570","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/comments?post=7570"}],"version-history":[{"count":8,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/7570\/revisions"}],"predecessor-version":[{"id":16894,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/posts\/7570\/revisions\/16894"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/media\/7571"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/media?parent=7570"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/categories?post=7570"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/pt\/wp-json\/wp\/v2\/tags?post=7570"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}