Ah yes, the chest, one of the most popular muscle areas that we all want to be big and powerful. If you are reading this, you might be in a situation where you need to get stronger in that area, I have got you covered. Here I will show you how I was able to bust through those wickedly bad plateaus in order to grow my pecs!
Tip 1: Eat More!
If you are having trouble gaining any kind of muscle on your chest, the exercises that you are doing might not be the big problem here. I fought this number one strategy to get bigger for years and I wished that I hadn’t. For me, I am someone who has not always been able to eat as much as I should, being an active weightlifter. However, after I stopped dragging my feet and starting consuming more calories, this was able to really help fix the issues that I was having.
Tip 2: Don’t Avoid Bench Pressing
This might seem like an obvious one here, but some miss this important step. I will say this, the bench press is going to be one of the harder exercises that you will do, but it is also the single most beneficial if you are serious about getting a bigger chest. Remember, always have a spotter while doing this kind of lift. I have had two or three different times where I lifted by myself (shame on me), and felt that horrible feeling of a bar that you can bring down but can’t push back up. It is scary and a rush of panic goes through you, like nothing that you can imagine. The only thing that I could when this happened is to tilt the bar and get that weight off of me. I have heard of people trying to roll it down their body, but luckily, I have never had the chance to try this method.
Tip 3: Don’t Skimp on Isolation Exercises
Yes, we all now know how important bench pressing can be to build your chest muscles. However, be sure that you don’t neglect other chest exercises as well. I am not saying to start doing ten different exercises for thirty reps each, but, you get the picture. I am probably the biggest opponent of chest flyes out there, but when I lost my attitude about them and starting doing them, results soon followed. Even though going from benching 200lbs to doing these isolation exercises with 20lb dumbbells can hurt your ego a bit, stick with it, finish your sets, and thank me later.
Final Tip: Don’t Be Afraid to Push Yourself
This doesn’t mean go crazy and lift two hundred pounds more than your personal record, but rather to progress slowly over time. If you don’t track your results, you may not even know if there is a problem with them or not! I recommend any kind of notebook or tracking them on your phone.
By following these tips, you should be able to really start having some muscle mass getting added to your chest. Just be sure that you have a spotter or a power rack machine in place to help you with the work that you are going to be putting into this. There is nothing better than being able to get a bigger shirt because of all of the new muscle that you will have!