If you're dying for a bigger chest to boost your image of power and masculinity or if your chest has been in a rut, then this high intensity 25-minute chest workout will stack slabs of super-sized muscle all over your pecs.
If your chest doesn't get bigger and wider with these four easy moves then I'll subject myself to a life of planting trees in the Jungles of Borneo. This chest workout is for intermediate bodybuilders who have lifted for at least 1-4 years.
I've currently been messing with this 'bigger and wider' chest workout the past few weeks and a few of my buddies started calling my chest, "Man Jugs!" I now have a bigger chest than almost all the girls at the bar. How's that for proof?
Now I am in a bulking phase so I'm not sure if this chest workout would be as effective in a cutting phase, but I wouldn't be surprised if it pulled out extra definition, especially around your inner chest.
Principals To Build A Bigger Chest
Lift With Intensity
First, you have to make sure you are lifting with intensity. Do not hold anything back. It's those last few reps, where you're really feeling it, that are going to make all the difference in your progress, so you must be sure not to stop before you've hit them.
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This is a big mistake that skinny guys make because they are concerned with having enough steam to get through the rest of their workout or pushing themselves into overtraining.
If you're feeding your body right, you're giving it the raw materials to handle the higher training stimulus and as long as your workout is structured properly without too much volume, you shouldn't have a problem making it through.
If you find that you go all out on an exercise and can't proceed - then end that workout there. You have pushed the body hard enough - given it that training stimulus to grow, and next time you're in the gym, you should be able to get further. This is the process that must take place in order for you to stronger, bigger, and wider.
Don't Let Yourself Get Distracted
Another mistake that beginner bodybuilders make in the gym is allowing themselves to get distracted.
Whether they're staring at the Sports Center highlights on the TV, watching the big dude squat 5 plates a side, checking out the new girl on the stair master, or picking your nose, all of these things will impact your progress (especially picking your nose).
When you are in the gym realize that you are there to do one thing - work out. If you want to socialize, you can do that once the workout is done, but if you want to see results, you've got to zero in with laser-targeted focus and really feel those muscles contracting.
When you let your mind wander off to other things, you're immediately putting less into that workout and the results will show because of it.
Don't Stick To One Rep Range
Finally, as you'll see in this chest workout, you mix up the rep ranges. For best results, aim to alter the rep ranges throughout the workout so you can hit the muscle fibers with a variable stress and prevent a plateau.
The bigger and wider pec workout below is going to wake up any untapped muscle fiber that's been dormant the past few months by recruiting the deepest muscle fibers that be required to finish this workout.
Bigger & Wider Pecs Workout
Below you will find the pec workout to start adding to your program. You should aim to do this two times per week separated by a minimum of five days apart.
Also, make note of the rest times that are indicated in the chart - the magic is keeping the rest periods honest. It is essential that you follow these rest periods since these are necessary to provoke the training stimulus that is being applied.
- Incline Dumbbell Flyes
2 sets of 10 reps
60 seconds rest
- Dips - Chest Version
3 sets of 15 reps
30 seconds rest
- Dumbbell Bench Press
6 sets of 6 reps
2 minutes rest
- Flat Bench Cable Flyes
1 set of 25 reps