Whenever people start out training its to either get huge arms or a huge chest. Majority of gyms and especially in a big commercial gym, you’ve probably noticed Monday is National Chest Workout Day. They like to talk shit and stroke their egos from the weekend and waste valuable gym time. There are ways that you can train efficiently for superior muscle growth and there are some mistakes that you need to avoid immediately.

Top 3 Chest Building Mistakes. Training your chest muscles 4x/week using pro bodybuilders routines is wasting your time. In order to trigger the release of testosterone & growth hormone, you need to use heavy compound exercises.

  • Isolation Exercises.  Dumbells or cables
  • Eating like a child. You’ll never get a big chest if you’re 75kg at 6′. Training your chest 3x/week won’t get it bigger unless you eat more.
  • Isolating your chest. You can’t isolate your upper or lower chest you can only train the whole chest.


Here’s How to Build a Bigger Chest. 
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.

  • Eat More. Your chest will never be big if you’re underweight. Check the minimum weights for your height. To gain weight increase your calorie intake by 500-1000 calories a day at least.
  • Do Heavy Compounds. Free weight compound exercises like the Squat, Deadlift, Bench Press and Overhead Press are the fastest way to build overall strength & bulk. A good strength variation for them is 5×5 training method.
  • Grow those Wheels (Don’t Skip Legday). Squats & Deadlifts help chest growth by increasing the release of muscle building hormones like Testosterone and Growth Hormone. Get stronger at them.
  • Rest. 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.
  • Lift Fast. Lifting fast recruits more muscle fibers and lets you use more weight, which stimulates chest growth. Lift as fast as you can on the way up with good technique. Way down under control but not slow.
  • Use Proper Technique. A partial bench press doesn’t work your chest through a full range of motion. Touch your shirt on the way down, lock your elbows at the top. Leave the ego at the door and lower the weight if you have to.

This is my current pec routine if you are new to lifting cut the sets down from 6 to 3:

    1. Incline DB Bench – 2 warm-up sets (20-15reps), 4 heavy sets (5 reps), 1 “burn” set (amrap reps)
    2. Weighted Dips – 1-2 warm-up sets (12-15 reps), 2-3 heavy sets (8-10 reps), 1-2 “burn” sets (amrap reps)
    3. Flat DB or BB Bench – 5 sets (8-12 reps)
    4. DB or Cable Crossovers – 4 sets (8-12 reps)

As with any of my training programs, I will always do either an ab exercise or 20secs of HIIT between sets.

I’ll usually cycle in these keeping the same rep range:

    • Barbell Bench Press – I’ll use a wide grip with shoulders flared out a bit more than normal to place the emphasis on the chest instead of triceps.
    • Incline Barbell Bench Press – I’ll use a wide-grip with shoulders flared out a bit more than normal to place the emphasis on the chest instead of triceps.
    • Dumbbell Bench Press – On these I will place the emphasis on the squeeze at the top. On my warm-up sets, I will add in a twist with the dumbbells to get that further squeeze in the middle of the chest. 
    • Incline Dumbbell Bench Press – On these I will place the emphasis on the squeeze at the top. 
    • Weighted Dips – On these, I will use enough weight to keep me in the 6-8 rep range. If you lean forward you will put more emphasis on the middle/top of your chest. 
    • Machine Flyes – Use enough weight to stay within a good range of motion, a good rep range and flex hard on the contraction! 
    • Crossover Cable Flyes – I will always vary the cable position (if yours is adjustable) to hit the pecs at various angles.
    • Dumbbell Pullovers -You will especially feel this working your lower pec. There are many other lifts for this, but these are the ones I like to use.