Training

How To Build A Strong and Full Chest | Beast By Nature

How To Build A Strong and Full Chest | Beast By Nature

Having a strong and well developed chest can transform anyone’s physique, but actually accomplishing this can be extremely difficult. Everyone online seems to be some sort of an expert on to how to achieve that highly sought after chest, but what will actually work? Everyone is different, and everyone will experience different results when doing the same workouts. The key is figuring out what works best for you and sticking to that.

What I am going to talk about today is all in regards to what worked for me, and has given me a strong and full chest. Remember that all of this is just advice, but I truly believe if you follow through with this, you will experience gains like you never have before.


All-Out Intensity

First things first, you will not grow a large chest unless you give each workout all-out intensity. Your muscles needs to be worked to the max in order to grow. If every time you hit chest you’re just doing 3 sets of 8 with weight that isn’t challenging you, you aren’t reaping any benefits. You need to be giving it your all each set just to barely finish them. When you get to your last set, those last two reps or so better be a fight to the death. Your muscle fibers need to tear in order to grow back bigger and stronger, and all out intensity is the only way to do that.


Use A Spotter

how to build a chest

Secondly, I highly suggest that you lift with a spotter. Obviously it is safer to lift with a spotter and I’m sure a lot of you could dump the weight if you had to, but that’s not the only reason I’m recommending it. Benching with a spotter gives you the mental strength to try more weight and go for more reps. You will have a more intense workout with a spotter. Not only will they help you if you need it, a good spotter/workout partner will encourage you to do more than you thought you could. It’s all about maximum intensity.


Allow Adequate Rest

how to build a chest

Many people say to take short breaks between sets, or do a set amount of time, but I do not advise that. I believe that you should do the next set when you are ready, whether that be 3 minutes later or 5 minutes. Go when you are ready. Your sets need to be good reps with good form and you need to be able to give it your all. Take your time, don’t rush it. Now if you are doing some sets at a lighter weight you obviously do not need to rest as long as you would if you were doing heavy triples. Additionally, you should ideally be hitting chest twice a week.


Watch Your Diet

how to build a chest

Your diet is one of the most important factors in growing size and strength. Do some research and make sure you get the proper amount of nutrients that your body needs. Diet is a whole other article so I won’t go too deep into that, though I highly recommend using creatine, as you need explosiveness and power with this workout.


A few more things that will tremendously help are simple tips that you all should already be following. Squeeze your chest and do good reps with a full range of motion. Those two aspects of training chest are very important and you will see better results when following them.

Onto The Chest Workout

You must know your 1 rep max.

The workout will take about an hour to an hour and 15 minutes to complete, for chest only.

Do some simple warming up first.

Flat Bench:

Warm-up: 30 reps with empty bar, 8 reps with something light, 5 reps with about 65% of your max, 2-3 reps with 75-80% of your max.

 

  • 3 x 3 with 90-93% of your one rep max
  • 3 x 5 with 81-84% of your one rep max
  • 3 x 8 with 70-75% of your one rep max

 

how to build a chest

That should be brutal!

If those percentages are too much, or too light, change them accordingly. This should be extremely hard to finish. All of those are on flat bench. That will dramatically increase your chest strength if done twice a week.

I usually do this all on flat bench once a week, then the other chest day I will do the 3 x 3 on flat, and I’ll do incline bench for one of the other sets and decline bench for the other set. The percentages will change if you do the incline and decline sets, but find a weight that really challenges you.

After that, you will most likely already feel extremely worn out. I will then generally pick two more chest movements, such as incline DB bench, cable-flys, or weighted dips for 3 sets of 8 reps.


Alternate Chest Movement 1:

3 x 8 with as much weight as you can while still completing the sets.


Alternate Chest Movement 2:

3 x 8 with as much weight as you can while still completing the sets.


That’s it. Just reading over it doesn’t make it sound too grueling, but trust me, those sets on the bench destroy you. You will get a great pump and your strength will increase greatly. Working with those heavy sets really gets your body used to heavy weight. A philosophy I have always followed revolves around the fact that size will come with strength. It doesn’t make sense to be big but not strong, and the stronger I have got, the bigger I have got. The only way to truly build that chest is to figure out what works for you. That is the key. Give this work out a try and see if it works for you.

Andrew Jeffers is one half of dynamic duo Beast By Nature. Follow them on Twitter: @BeastByNature_



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