Alright, let’s be real. I didn’t always have a solid chest. Back in the day, I looked like I could barely push open a heavy door. My bench was weak, I could barely do 10 push-ups and my shirt stayed flat against me.
But after years of trial and error (and getting stuck under a barbell a few times), I finally figured out how to actually grow my chest. If you're out here pressing like a toddler or feeling all your "chest" work in your shoulders, listen up!
1. Prioritising progressive overload
For way too long, I was benching the same weight every week and wondering why my chest wasn’t growing. Turns out, muscles don’t magically get bigger just because you hope they will, you gotta progressively overload them. There are many ways you can progressively overload an exercise:
- Increasing the weight
- Adding more reps
- Increasing the time under tension
- Improving technique.
- Decreasing the rest time
- increase range of motion
- increase tempo
If you’re not progressively overloading, your chest isn’t going to get the stimulus it needs to grow.
2. Benching like you mean it (Not like a limp noodle)
Look, the barbell bench press is the king of chest exercises in my opinion. IF you do it right. That means:
- Not bouncing the bar off your chest like a trampoline
- Keeping your shoulders and elbows locked in (stop letting them creep up!)
- Actually using your chest instead of your arms to move the weight
Oh, and incline bench? Absolutely essential. It’s the secret to that full, round chest instead of looking like you only bench once a year you limp noodle.
3. Prioritise dips as they = Chest Gains (when done correctly)
At first, dips felt like a one-way ticket to a shoulder injury. But once I learned to lean forward slightly, cross my legs behind me and actually use my chest instead of my triceps, it was game over.
Dips = the underrated key to getting that thick lower chest. And bonus: they make you look strong as hell when you’re repping them out!
4. Training Chest MORE Than Just on Monday
Do you ever wonder why your chest isn’t growing? Maybe it’s because you only hit it once a week before disappearing into leg-day avoidance mode.
I started training my chest twice a week and instantly saw a difference. Try this:
-
Chest day 1 (Strength Focus): Heavy barbell pressing, lower reps (4-6)
Chest day 2 (Hypertrophy Focus): Dumbbells, cables, and higher reps (10-15)
More frequency = more volume = more chest gains
5. Eat Like Someone Who Actually Wants to Grow
Let’s be real, I used to train like I wanted a big chest but ate like I was trying to stay a string bean. BIG MISTAKE.
Your chest ain’t gonna grow if you’re eating like a bird. Get your protein in (1g per pound of body weight at least) and actually eat enough calories to build muscle. if you need help with this. Schedule a free consultation with me and we can build your dream physic together.
And that concludes today's TED talk.
I Hope you enjoyed and got some value from it.
Blake.
@Blakesinden | @Builtwithblake
Need some more help with a personalised training plan? Click the link below for a free consultation so I can help you achieve your dream physique.