Exercises For A Bigger Chest
Building a bigger chest doesn't have to feel like brain surgery. Get back to the basics with hard work and these 5 proven exercises!
Building the chest of your dreams shouldn't be treated like rocket science—overly complicated with a chance of blowing up in your face. James Grage likes to stick to the basics, using different angles and rep ranges to blitz every fiber in his pecs and elicit maximum growth.
The exercises themselves may look simple enough, but it's up to you to dial up the intensity by giving yourself less time for rest. "I like to take as little rest as possible," says Grage, suggesting that you take 15-20 seconds of rest between your sets.
1. Barbell Bench Press
When it comes to chest day, the barbell bench press is a perennial favorite. "It's the ultimate muscle-builder," Grage says. He likes to grasp the bar with a wide grip and use the first set of 20 reps as a warm-up set. Add more weight as you move through to the final set, in which you perform only 10 reps but with a load heavy enough to truly test your mettle.
Grage Tip: "You're not just counting reps here. You've got to push yourself and really fatigue the muscle."
2. Incline Dumbbell Press
The benefit of the incline bench's angle is its ability to emphasize the upper chest, carving out that more rounded look in your pecs. Grab a challenging weight and bang out the first 10-12 reps of the first set. For the second set, keep the same weight but bring your muscles to failure. Make sure that your elbows never drop past your shoulders as you perform each rep, and squeeze the pecs throughout.
Grage Tip: "Go for quality reps. This isn't about slinging weight. This isn't about your ego. This is about building your physique."
