Tips to get a Bigger Chest – 6 Effective Tips


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Nuts and seeds. Quality fish. Stay away from high glycemic foods as much as possible, though white rice is acceptable as a pre-workout meal. It can help fuel your workouts and aid in muscle recovery post-workout.

Eat high protein foods as well to help fuel your workouts and keep yourself satiated. First of all, you’re going to want to add a bit of water, add all your oats and then blend for a few minutes. It’s critical you do this or else your shake will taste all powdery. So make sure to blend your oats first.

Next, you can go ahead and add all your other ingredients except from the frozen fruit. If you want a bigger chest then you must modify your nutrition on your chest training days. Consider eating more carbohydrates and healthy fat. 12. If you still can’t get a big chest regardless of your training then consider switching to a more modified workout such as 5×5 or 4×6 drop sets.

13. Chest Builder #1 – The Bench Press No surprise here, the bench press is the #1 exercise you should be incorporating into your routine if you want to build a broad, powerful looking chest. Doing the bench press with proper technique allows you to generate a tremendous amount of power and move a lot of weight, leading to a bigger, stronger chest.

Rest: 60 secs. Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms.

Lock out your arms. Keep the reps between 1 and 5 for most of your sets, pull from a dead-start with a pause, and reset between each rep. Focus on progressively adding weight over time. Save the high-rep metabolic. Here’s How to Build a Bigger Chest The key to increasing the size of your chest muscles is to eat more and get stronger.

Build a foundation before you even think of adding isolation exercises. With large and strong pecs and back muscles, your shoulders will be held back in a neutral position, and your chest and whole upper body will get wider. The Importance Of Good Back Development For Building A Wider Chest. If you’re looking to get that wide, herculean, V-shaped upper body, then a powerful back is a crucial piece of the puzzle.

If you do, you’re guaranteed to see a bigger chest when you finish the program. Ten weeks with two chest workouts a week means you’re only doing 20 workouts, so every set and every rep matters. Take that attitude and apply yourself, and you’ll be very pleased with the results.

If you search for how to get a bigger penis naturally and safely then you will get many different techniques for penis enlargement. However, after our research and testing we discovered there are three techniques that are powerful enough to provide rapid gains and as a bonus they are much safer as well.

List of related literature:

Discover tips on choosing the order to perform your chest exercises, and avoid the most common mistakes people make when working their chest muscles.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Inhale deeply as you lower the bar till it touches the highest part of the chest (just above the nipples), then push it back to the starting position while exhaling, I perform eight sets of this super exercise, beginning with a weight I can handle for eight reps and adding weight till my last set is just one rep.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

These are the exercises you must master if you want to build an impressive chest.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Three sets of 10 to 12 slow, peak-contracted reps at the end of a chest workout do the trick.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

The chest program included here is specifically designed to help you achieve complete pectoral development as just outlined.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

The next time they work the chest, he or she should alter the order of the lifts and intensities (i.e., incline bench press [H], bench [L], chest flies [L], dips [M]).

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Start with compound movements, such as the barbell or dumbbell bench press, to strengthen and develop the pectoral muscles.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

A high-volume trainer would go into the gym and do 25 sets of chest.

“Triple H Making the Game: Triple H's Approach to a Better Body” by Triple H, James Rosenthal, Robert Caprio
from Triple H Making the Game: Triple H’s Approach to a Better Body
by Triple H, James Rosenthal, Robert Caprio
World Wrestling Entertainment, 2010

reps: Complete four chest expansions total alternating the direction which you turn your head with each opportunity.

“The Women's Health Big Book of Pilates: The Essential Guide to Total-Body Fitness” by Brooke Siler, Editors of Women's Health
from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness
by Brooke Siler, Editors of Women’s Health
Rodale Books, 2013

Certain basic exercises—such as incline flat dumbbell and barbell bench presses and decline barbell bench presses—build muscles on your chest.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • While talking so simple hunk beast no fancy talk just simple n hunk love this I LOVE U ヽ༼ ♥ ل͜ ♥ ༽ノ I am so surprised I do same excersise for chest as you show I got awesome result I just got a cleavage between my chest ��

  • Good vid bro, maybe you should’ve put the top of your head towards the camera so we can see abit better but I can see why you did it like that as I’m pretty sure you need your chest pushed up and your lower back of the ground, and we wouldn’t have seen that in the other angle

  • Please please make a video on side appolo Belt cleavage I have natura broad waist this is the part that defecting my body proportion

  • Hey man, want to try all my workout program & diet plans free for the next 7-days? Cool, head to our site to sign-up:

  • Cheers for this, I’ve been looking for “can varicose veins be treated without surgery?” for a while now, and I think this has helped. Have you ever come across Panacob Psychological Preeminence (do a search on google )? It is a smashing one off guide for discovering how to destroy your varicose veins minus the headache. Ive heard some pretty good things about it and my brother in law got great success with it.

  • I feel like fucking quasimoto sometimes because my right chest press is so good and the my left chest just struggles to keep up and wants to give up making me want to just give up. I hope the advice in this video helps me with this struggle as I try to get back into the gym cause I want to build muscle but I don’t want to look like a mongoloid

  • I’ve gotten stuck at my plateau doing home workouts. I don’t have much space and I’m just using dumbbells. I don’t have time for a gym and I don’t want to deal with it during the covid crisis. Do you think this is enough to push past this funk of no gains or do I really need to get back to the gym at some point soon? They are definitely challenging, I guess time will tell! Great video’s tho bro man. I love how short they are and at the end of the day you can jam a full muscle group workout in like 15 minutes.

  • Theres really no excuse cause I’m over here working with 25 pound dumbbells and 2 gallon milk jugs filled with water as my weights

  • Hiii..
    I want abs with ur help…I can’t understand to where to start ur videos…for abs should I lose my Belly fat 1st??
    Can u PLZZ suggest can just start over it….
    Nd also can u tell which video or the 1st time??

  • The only thing that makes me believe that the workout will work is seeing u.Bcoz at the beginning u didn’t this good physique.By doing these exercise u got this physique.So for sure it will work on us too…….

  • The reason why he’s got such a huge chest is because he has puffy nipples it’s an issue some teenagers have after growing up. I say that because I also suffered from that too, my chest used to look so big that i sometimes wouldn’t train them for weeks just to balance it out with the rest of my body. I’m planning to see a doc soon to help cure this after god’s will.

  • This is a GREAT video! I have had a really hard time developing my chest. I saw this video a couple of months ago and incorporated what Jeff was saying here and the results have been dramatic.

    On the barbell bench press I was just not getting the mind muscle connection and my chest was not doing most of the work. So I totally dropped the barbell bench press and did what was recommended in this video. HUGE difference after a couple of months.

    I am not sure what part of this video helped me the most but I think doing the drop sets as described here probably made the biggest difference. Those are killers. My chest, after these drops sets, is begging for mercy. I have never felt that before.

    If you are a hard gainer in the chest area do what Jeff says here or a combination or part of what he says, I think you will notice a big difference.

  • It’s funny cos when I did this workout I felt like it did nothing. But then the next day my chest was ACHING! And that was only after being able to do two rounds. Gonna keep doing this once a week until I can get through three. Great workout! ��

  • I never feel my chest with these work outs, I mostly feel them in my arms. I try to squeeze my chest but to be honest I don’t even have a chest to squeeze so it’s very hard (I’m a beginner). Any tips as to how I can get my chest to activate?

  • Coach! dont forget to say that do warm before every workout or put it in description anyone may get injured and thanks for all cool workouts��

  • This is glorious, I have been researching “which is the best treatment for varicose vein?” for a while now, and I think this has helped. Have you heard people talk about Panacob Psychological Preeminence (just google it )? It is a good one of a kind product for discovering how to destroy your varicose veins minus the headache. Ive heard some great things about it and my buddy got cool success with it.

  • i used to saw ur video for getting girl.. then i start to se video fr bodybuilding.. n u hv video on that too.. haha great.. fk u man..������

  • Hello! how are you sir? I have already started to play sports in gym, I already have a lot of mass, but I want to be like you by working a lot, can you prescribe me a protein that will make me very broad and well muscled? please please

  • Mr. Voitenko, I just finished both your home workout programs “From 0 to 100” and “Ultimate Summer Physique”. I can say that I feel so much better after completing what seemed to be two of my greatest and hardest achievements. I give you a big thank you for what you have done for us, and I hope you’ll be happy to hear… You just earned one more subscriber. Thanks a lot!

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  • I personally wish you would focus on strength and get to a 550 bench! But I know I’m not your only viewer! Keep doing you man don’t listen to the haters!

  • What’s up!!!! love watching you guys!! You guys We have some XL Bullys/XL Pitbull puppies available Check us out Home of the XL Bullys in HoustonTx WE are Ultra!!

  • Igor brother I have never seen you do really hard calisthenics exercises like front lever or l sit please make a video about it I will stay tuned

  • Hey guys!! I just want to say thank you for your support, like and comments! Glad that you are working with me and seeing great results!! Keep going, keep working hard! We on the way to first 1 000 000 ������

  • I feel like u built ur base naturally and got huge with dedication but once u hit 20 years old give or take u hopped on a cycle to try to get to the nfl and u been off and on ever since

  • So true! I ate tons of carbs today 100g and my veins are popping like I just got a pump! Thanks for explaining I also have 16 BMI, extremely low fat and weight on me,so thats not good and I’ve been going over 80g of fat in my diet and am still not gaining. I also have L arginine in my breakfast meal supplement so that makes sense it relaxes the veins and opens them up. #IBDcrohnscolitis🙁

  • One thing I need to do nothing for, always had big vains running up my arms,legs….even when I was 3 St overweight.

    Must be genetics lmao.

  • Its not working. My shoulders are back and down and stil only my shoulders are pressing the weight. Cant feel my pecs NOTHING at all its frustrating

  • Hey obi how r u i hope your well. Your certainly look very very very well infact u look amazing my personal favourite and my opinion u have the best body in the world someone I look up to and try to copy. I have a question I hope u can answer?? When u say in this video it’s not about the weight but form with high quality reps. Is this because u done your heavy stuff to get the body and now u use lighter weight with higher reps and good form or do u mean u have always used this method.. lots of bodybuilders say u dont need to go real heavy doing 4to8 reps but is that because they done the heavy stuff years before.. pls clarify thanks obi

  • Hey! I just have a question, because I feel as if I’m hitting a plateau when it’s coming to my gaining journey. I’ve been working out, mainly calisthenics but occasionally going to a gym for 6 months now, and I’m starting to not see any more progress. I’m using weight supplements, I’m increasing my caloric intake occasionally to make sure my muscles are being fed properly, and for a while I was making progress in advanced calisthenics movements but now I’m stuck. Any tips to help me get out, or ways that (say if I was following your workout program, which I also am) I can healthily gain more? Love your channel, and you deserve everything you’ve gotten, hope you make it to 1,000,000��

  • hey i have a question how long did it take for you to get your abs i rlly wanna know bc im not over weight and i have been doing abs exercises for 5 months now and i am on a strict diet pls respond

  • # hello sir please help me lose my weight # my weight; 68 kg height 5.5 feet# age 18 years old please help me sir losing my weight#

  • A TIP: don’t buy L-arginine instead buy L-citruline
    L-citruline does the same as L-arginine but better it raises L-arginine levels more then L-arginine on its own
    also L-arginine causes the shits for some people and L-citruline does not.
    i do recommend taking higher dosage of 5-9 grams for maximum effect (warning its sour AF haha)

  • Thanks for your help because may body change because of you because of all of your workout i do it every day almost 3months of your workout i do thank you so much

  • The most useless video ever. In my experience only the following helped:
    1. Tennis (This is the quickest and best)
    2. Badminton
    3. Wrist Curls with a dumbell (inward and outward)
    4. Wrist twists with a dumbell (left to right while standing)
    5. Lots of water; refined carbs only once / twice a day (2 toasts in the morning / some rice in the night).

  • For those who don’t feel their chest and feel their arms instead during push ups: I read a very useful tip on reddit, instead of pushing up with your hands, try to bring your hand together without actually moving them. Of course you are moving them but the attempt to don’t do it gives you the feeling. But at the end the main tip is to try to bring them together.

  • 40 push ups a day isn’t going to do much. If you did these 6 variations back to back it would be a nice workout.
    After each 10 reps only rest 30 seconds. Then rest 60 seconds between variations.
    240 reps total with minimal rest.Now that will get your chest to grow.
    You have volume, intensity, and progressive overload all in there for a complete workout. This guys routines are good but I can guarantee 40 pushups a day is useless. When doing body weight exercises it’s been proven time and time again that you need volume.

  • When the elbows touch the floor, is it OK to let them rest on the floor to relieve muscle tension or is it just barely touching the floor?

  • I squeeze my traps back and that forces my shoulders back, is that the mistake I’m doing because yourre saying traps down? Kind confused, but the help would be great

  • about the grip.. I tried for so long to widen my grip but I kept hurting my shoulders on 1rms. Moved it closer and it feels much more stacked and stable.

  • there is one way for looking legendary.This way is low body fat rate and have some muscle on your upper body.Go up and this is time for changing something

  • Decline cable flies x4 half pyramid
    Incline dumbell press(superset) x4 10-12
    Close grip dB press (superset) x4 10-12
    Dips wide grip(superset) x4 15
    Flat dB press (superset) x4 10-12
    Wide grip press ups x30

  • I mean al he kinda did was lift weights he didn’t tell us like how many reps and sets and what weights he use just to get an idea‼️‼️‼️‼️

  • Какой биг чест эт хоум. Галя, тащи мои баклахи. Ща я ему покажу и чест и хоум и польские биг тейсти ))) ( Igor it`s #1 fitnes bloger at Russia )

  • Terron, I really think you are giving the best content on Youtube. You are a real inspiration and we can feel the passion behind every video (thanks to Jeff too for that). I wish you the best in everything you want to acomplish. I once weighted 210 pounds at 5,6 I am now at 150 pounds. I am a second degree black belt in ITF Taekwon-Do and I train every day. Let me tell you that there’s a bit of you in all those accomplishments. Thanks again and never stop inspiring. BTW I personnaly don’t mind the amount of weight on the bar the simple fact you give your best even during bad days is all we want. Hope to see you in the next big hollywood movie as the most bad ass character EVAAA!

  • Why is my bench so weak when I go wide? I’m only strong when I use a narrow grip.

    Edit: wide being what most people call just outside shoulder width. Narrow being inside shoulder width.

  • Can you make a video for barrel chest? My husband is so fit and sexy but he was born with barrel chest. It causes fatigue and a weak core and he ends up using his extremities a loooooot. Please help!

  • Not growing man giving up and also loose skin on belly not easy.Yes I was not squeezing taking personal training plus yes taking stress / no whey protein as well

  • Progressive overload
    Time under Tension
    Perform enough sets
    Every 8 weeks change up your routine, and ALWAYS concentrate on your mind muscle connection, it’s totally worked for me, gaining mass 13 and all kinds of striations.����
    FEEDER workouts, the pump is insane

  • my chest refuses to grow my tricpes grow like no ones business and stay big my chest sucks im thinking about just cutting it off with a knife

  • in response to hundreds of messages asking for a written version of this workout, we’ve compiled all our best workout videos and will send them to you in regular emails so that you can follow along in your own workout. Sign up at:

  • Left side of my chest is growing noticeably faster than the right even though all my exercises are done with both sides simulataneously. Is there any way to fix this?

  • On flat bench, if you actively think of “bending on the bar”, this will externally rotate your shoulders and you’ll actually engage your back and lats a lot more, which is going to help you control weight a lot more efficiently.

  • Good channel! About to check some of your other uploads! BTW, I think you should check smzeus. It’s the fastest way to grow your YouTube channel!!

  • When I bench I have one elbow in and the other always flairs out but when I try to bring it in to match the other arm the one tucked in flairs out any advice??

  • Guys i need your advice, i makin program for myself from this amazing guy workouts so hear it ansmd gimme advice
    Day 1 fat burn workout
    Day 2 fat burn workout
    Day 3 rest
    Day 4 upperbody workout
    Day 5 abs workout
    Day 6 legs workout
    Day 7 rest
    I made this one cuz Im fat and i want to burn fat but also i want to make my muscle befter

    I ate less calories than i need is it bad for this program?
    Idk if someone will help me but ty you anyway

  • Im not doubting any of your tutorial but how come you havent got that bulky chest/rounder? Is it because of age or prefference? Forgive me for the question im just a beginner when it comes to weight lifting

  • I keep getting this ad of this dude saying cardio doesn’t help you loose weight. As a high school wrestler I say that’s bullshit. We do cardio day in and day out and I lost 11 pounds in 1 month. And I’m able to keep it off. Went from 176 to 165.

  • Hey Igor, I’m doing your 28 day workout plan, but I have one major problem. Often before my muscles give up, my lungs do. Could you make a video on expanding lung volume? Thanks

  • Hi I like yours videos can you explain more about how trein biceps and tricep correctly thanks…��I start going to gym and I want know how training correctly my body

  • Thank you for being so informative. I have been trying diligently to work on my chest so I won’t look so gaunt. And also for more upper body strength. I would also like to know what muscles to strengthen to be able to do pushups.

  • Hi guys, I’m doing some research on online fitness coaching. If you are willing to answer a couple of questins and give some input please email [email protected] Thanks!

  • I know it is a rare problem but i am skinny and i want to build muscles. I do feed with correct food but i would really appreciate if you make a video for that.

  • Your workouts give me the best results! I have been trying different at home workouts and yours are definitely the best on youtube!

  • Thank you now i know what to avoid to look like i’d die from a papercut

    Seriously idk why other guys or girls are such cardio vascular lovers.

  • I can’t really feel my chest while I’m doing these, it’s just my arms. Is that how it’s supposed to be or am I doing it wrong? Any suggestions?

  • Jeff, i wanted to ask a few questions
    Could big chest mean strong chest?
    1. Every time I work my chest, my bicep gets sore…how do i stop it?
    2. Being a tennis player and mid. distance runner, Wht kind of twitch muscles do I need more fast or slow?
    3. I have an 80km expedition(4days,3nights) how do I prepare?
    (The expedition is in about 3 months)
    It would be truly helpful and honarableif you could help me.
    Thank you Jeff.

  • Can you give me some advice? I’m a former triathlete who basically cycling and lifting now with the goal of building definition only, and some size in my chest. I still run once a week, ride 4 times a week and lift twice. Should I stop running all together? And should I lift with my legs considering I am cycling? Thanks!!

  • I lost a workout you did on one of your videos. A push up while your feet are on the wall. While you squeeze your upper chest… where can i find it again? Please

  • I always invite my friends to workout with by following igor’s videos.
    The result is great, now I can see the different than before I starts workout with igor.

  • Hi sir how are you, this is Mohib Hashmi i need help to develop inner chest lower chest and chest balance shapes out like you…..

  • Can this be done with one dumbbell. One side then the next. Only have access to one at the minute. Obviously not the push up exercises but the rest?

  • Sorry if it’s been commented on before but did you notice that the guy has a popped vein in his left eye? I usually get those after a really hard HIIT session. They’re scary as hell. Not the kind of vein popping I want!

  • i’ve never seen a more motivating video, it synthethized what other youtubers could say in a lifetime to get you to watch more Ads, it’s fast and it REALLY made me want to buy from Dollar Shave Club! Other than that, when i click on the video, it instantly seems entertaining to me, just because the guy in the video acts funny.
    Two words:
    Motivating; Entertaining.
    Keep up with those quality contents…
    Have a nice day!

  • I have veins popping all over, been that way forever. Big enough to cast shadows on my arms lol. I,m not real big, but lean ripped and medium sized six footer. Some women love veins more than huge muscles. Too bad winters f’ing cold up here for so long. I was made for well fitting T shirts. Luckily, I burn thru fuel like an old big block.

  • thank you for this video man you really opened up my eyes and showed me the faults in what i was doing with my traps i was pushing my shoulders out too much making my shoulders do the work in bench press and therefore i wasnt really seeing much change in my chest but now that you have im starting to see change thank you.

  • Idk, where i grew up, shaving arms or legs it’s not a manly thing to do. Well unless if you’re somekind of superstar and you often are shown to tv. Like a model, fighter or perhaps a pornstar ������