Every man on the planet wishes he had a larger chest. After all, what’s not to like about a chiselled chest? Women love a guy with a big, strong, and toned body.
In addition, other men may respect you more when you have a ripped chest. The good news is you’ve come to the right place if you’re looking for ways to build your chest fast.
Below, we’ll provide some diet tips plus home and gym workouts that are recommended by fitness experts to grow your chest muscles.
How should you eat if chest definition is your goal?
Proteins are the building blocks of muscles, and are made up of amino acids. These amino acids are involved in muscle protein synthesis, which is the process of building new muscle mass.
Your body not only has the ability to grow muscle, but it can also break down muscle protein. How you feed has an effect on the rate of muscle protein synthesis and muscle protein breakdown, which must be kept in the proper balance to maximize muscle mass.
Therefore, your protein intake is an essential component when building your chest muscles.
Eating a diet high in fruits, vegetables, healthy grains, and a range of protein sources is generally advised to reduce body fat. A higher protein intake tips the scales for increased muscle protein synthesis. Larger muscles result from this. The USDA currently recommends a daily protein intake of 8 grams per kilogram (kg) of body weight.
How to Build a Bigger Chest at Home
Before we begin, it’s crucial to understand that you don’t need a well-equipped gym or training area to effectively create a bigger chest. Start by learning how to build a big chest with different types of push-ups.
- Regular push-ups
- Diamond push-ups
- Incline push-ups
- Decline push-ups
The number of push-ups:
- 1st week : 3 x 10
- 2nd week : 3 x 20
- 4th week : 3 x 30
After that, you can gradually raise the frequency following your improvement in stamina.
The main benefits of pushups include:
1. Deltoid formation
2. Shoulder cuts
3. Lower back strengthens
4. Triceps development.
Regular push-ups
Pushups done the old-fashioned way are suitable for developing upper body strength. They exercise the shoulders, pectorals, and triceps. By contracting (drawing in) the abdominal muscles, they can also strengthen the lower back and core when done with perfect technique. Pushups are a simple and powerful exercise for increasing your strength.
Diamond push-ups
One of the best exercises for the pectoral muscles, diamond push-ups only require your body and the floor. The name comes from the diamond shape your thumbs and fingers make when they touch, since your hands will be next to each other, under your chest, instead of far apart.
This forces you to distribute your weight differently, thus targeting different muscles compared to other types of push ups.
Incline Push-up
If you have problems performing the standard pushup, incline pushups are a wonderful place to start. The exercise still works the pectoralis major and minor, the primary chest muscles, but it does so with substantially less strain on your elbows and less body weight.
Decline Push Ups
Decline push ups are performed while your body is at a downward angle. This is achieved by resting your feet on an elevated surface or platform. Decline push-ups engage the front shoulders and upper chest more effectively. The pectoralis major, triceps, and anterior deltoids are the primary muscles used.
Here is a video on how you can perform some of these push-ups. https://youtu.be/Jf5_PJCFs-g
If you concentrate your initial strength training efforts on a push-up progression as a beginner, you will see incredible benefits in two months. Try it; you’ll be pleased with the improved strength, muscle size, and definition. It would be best if you aimed to complete three sets of 10 repetitions each day.
How many calories are burned during a pushup exercise? Doing 100 pushups burns between 30 and 50 calories.
Remember, you shouldn’t perform push-ups if you have an injury to your shoulder, wrist, or elbow. If you want to know if this exercise suits your particular condition, speak to your doctor or physical therapist.
Alternative: Building Your Chest With Equipment
Bodyweight workouts can be effective, but, we don’t want you to believe they’ll eventually lead you to develop a chest like John Cena. To get that far, you need to hit the gym and lift heavy weights.
Whether you’re looking to build MASSIVE bodybuilder’s pecs or want a nicely-formed chest, there’s no doubt that going to the gym can get you more robust results.
Incline Dumbbell Press
This is an essential exercise for developing the upper chest muscles. Using the incline dumbbell press increases the emphasis on the clavicular head while still targeting the pectoralis major (upper part of the chest). Therefore, incorporating this exercise into your workouts will help you grow a muscular chest.
Chest Dips
Bodyweight exercises like chest dips are done on parallel bars or a pull-up and dip station. They target the shoulders, triceps, and chest. Dips can be done for high reps to build muscle or low reps to increase strength. The pectoralis muscle is the most significant muscle in the chest, and is the main focus of chest dips.
Check out this video if you want to do it the right way.
Bench Press
The bench press is a widely-liked exercise for increasing upper body strength, stamina, power, and muscle mass. You lie flat on a bench while doing it, and as you advance, you can add more weight to the barbell. This multi-joint workout works a variety of chest muscles. Bench presses can target the pectoralis major muscle, though the muscles worked may vary slightly based on the particular variant you execute.
The ideal method to maximise your bench press workouts is to perform them two to four times per week, paying close attention to each muscle group, planning various training adaptations, including strength, power, and hypertrophy, and allowing enough time for your body to recuperate in between sessions.
Here’s a fun fact that might interest you: When you perform Parallel-Bar Dips for 30 minutes, you can burn approximately 508.92 calories.
Bottom Line
You can start the journey of building a larger chest without any special tools. At-home, muscle growth is possible using nothing more than your body weight.
That said, there’s certainly an advantage to using gym equipment if you have the opportunity.
Remember to pick variants from this list to work every upper body muscle. By doing this, you can develop your muscles and strength in the comfort of your own home with no or little equipment.
