✅聽Building a decent chest is on every guy鈥檚 list of gym goals. A well developed set of pecs can make you look much bigger and more imposing than you really are. It鈥檚 really the great bodybuilding聽illusion.

✅聽If you鈥檙e smart, you will want to learn how to grow your chest before you worry about every other muscle group. Arms are easy to grow, you almost don鈥檛 even have to do anything at all but chest requires effort.

Chest exercises
Chest exercises

🚨聽Why Your Chest Is Not Growing

✅聽The reason why you have a small chest is pretty simple, you don鈥檛 lift heavy enough, you have poor form and you eat like a teenage girl instead of a man. Well not so simple but you get the damn idea.

✅聽So it can be that you only need to fix one thing or many things, whatever it is, you will find the info you need to change your current fortunes or misfortunes I should say, in the next few paragraphs.

Chest Workout | Chest Press
Chest Workout | Chest Press

🚨聽Lift Heavy

You won鈥檛 get very big if you don鈥檛 put your muscles under enough tension to induce growth. You don鈥檛 lift for comfort, you lift to get big enough where you look like you at least lift. Do you even lift fool? Or as big as you want to get. Some dudes seem to want to look like animals, if that鈥檚 your thing, it鈥檚 all good. This info can be applied for whatever size you want to reach.

What is heavy? It means a weight where getting 6-8 good reps is a real struggle for survival. The intensity needs to be high. No girly sets allowed.


  • Target muscle:聽Sternal (Lower) Pectoralis Major
  • Synergists:聽Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii
  • Mechanics:聽Compound
  • Force:聽Push

✅聽Starting position

  1. Squeeze a weight plate between your palms.
  2. Raise it to your chest, with your fingers pointing forward.
  3. Pull your shoulders back and stick out your chest.
  4. Raise your elbows so that your arms are parallel with the floor.


  1. Exhale as you slowly extend your elbows and push the plate out in front of you.
  2. Hold for a count of two and squeeze your chest muscles.
  3. Inhale as you slowly pull the plate back in to your chest.
  4. Repeat.
Chest Day Workout
✅聽Chest Day Workout

Leave a Reply