Ah yes, the chest, one of the most popular muscle areas that we all want to be big and powerful. If you are reading this, you might be in a situation where you need to get stronger in that area, I have got you covered. Here I will show you how I was able to bust through those wickedly bad plateaus in order to get a stronger chest.
We’ll also take a look at some bonus tips that have been a major help for me.
Best Exercises To Get a Stronger Chest Now
First, let’s start by looking at some of the most popular and beneficial chest exercises. These are proven and time-tested exercises that flat out work.
This is probably the exercise that you expected to see in this post. Understandably, you probably don’t need a huge explanation about why the bench press is so beneficial for building a stronger chest. Just in case you do, I’ll present one anyway.
The bench press is so great for building your chest muscles because you’re also able to use the strength of your arms. This is otherwise known as a compound lift (which is something you’ll see come up more throughout this article). Compound lifts are so great because they work multiple muscle groups at once.
With the bench press, you’re working out your chest and triceps at the same time. Learn how to properly bench press by watching the video below
Not every exercise to help you get a bigger chest needs to be a compound lift. With that in mind, the chest flye is another effective but often under-utilized exercise. I feel I should also mention that this exercise isn’t the best for beginners. Also, this is NOT an exercise where you need to lift heavy.
I learned this lesson when I started chest flyes after grabbing a set of 40 lb dumbbells. Trust me, the muscles you work while doing chest flyes only need lighter weights. You’ll have plenty of time to work your way up to lifting more as you continue doing this exercise.
Dumbbell Bench Press
Another beneficial exercise is the dumbbell bench press. You might be asking: what’s the point of this exercise if I’m already bench pressing with a barbell? When you’re working out with dumbbells, you’re going to have a different range of motion. Plus, you can twist your hands while pushing the dumbbells up to add a little extra effort to this exercise.
Raised Bench Press
Are you seeing a pattern here? It’s hard to deny that the variations of bench presses are great for helping you gain more strength. So, another exercise I wanted to mention for getting a stronger chest is the raised bench press. As it is with chest flyes, it’s highly unlikely that you’re going to lift as much as you bench on a flat surface.
Start out with just the barbell to get used to this new style of bench pressing.
Bonus Tips To Help With Getting a Stronger Chest in 2021
1. Eat More!
If you are having trouble gaining any kind of muscle on your chest, the exercises that you are doing might not be the big problem here. I fought this number one strategy to get bigger for years and I wished that I hadn’t.
For me, I am someone who has not always been able to eat as much as I should, being an active weightlifter. However, after I stopped dragging my feet and starting consuming more calories, this was able to really help fix the issues that I was having. I would also recommend adding more creatine into your diet for faster results from lifting weights.
2. Mix Compound and Isolation Lifts
Yes, we all now know how important bench pressing can be to build your chest muscles. However, be sure that you don’t neglect other chest exercises as well. I am not saying to start doing ten different exercises for thirty reps each, but, you get the picture.
I used to be against doing chest flyes, but when I lost my attitude about them and starting doing them, results soon followed. Even though going from benching 200lbs to doing these isolation exercises with 20lb dumbbells can hurt your ego a bit, stick with it, finish your sets, and thank me later.
3. Don’t Be Afraid to Challenge Yourself
This doesn’t mean go crazy and lift two hundred pounds more than your personal record, but rather to progress slowly over time. If you don’t track your results, you may not even know if there is a problem with them or not! I recommend any kind of notebook or tracking them on your phone.
By following these tips, you should be able to really start having some muscle mass getting added to your chest. Just be sure that you have a spotter or a power rack machine in place to help you with the work that you are going to be putting into this. There is nothing better than being able to get a bigger shirt because of all of the new muscle that you will have!
4. Try a Supplement or Two
Another tip that might help you out is to try a new supplement. If you’re new to supplements, that’s OK. I recently put together a list of top supplements for beginners that you might find useful.
There you have it, four tips to help you build a stronger chest. If you’re looking to gain muscle in other areas, check out my recent post about how to get bigger arms.
Getting a bigger chest might seem tricky, but it’s not impossible. Since it’s one of your larger muscle groups, you’ll want to make sure you’re getting enough calories. It’s also a good idea to make sure you’re working out regularly, especially bench pressing. In time, you’ll find that your chest muscles start getting bigger. Just give yourself time and be patient. Soon, your hard work will pay off in a major way.