Building a muscular chest is the top of almost every male weight lifter’s list. However, many athletes just don’t know what to do to accomplish this. The truth is that building a huge chest takes a lot of time and effort – but, don’t that that deter you. To accomplish any fitness goal, you have to stick with it. In this article, we’re going to look at how to build huge pecs. Follow these tips and exercises and you’ll be on your way to having a muscular chest.
To get started, we’ve put together our best tips to help you achieve your goal. If followed, these tips will help you maximize your chest workouts and build huge pecs quicker. After this, you won’t be wondering how to build huge pecs anymore.
How to Build Huge Pecs: The Tips
Patience – When it comes to building pecs, patience is one virtue that you need to embrace. There is just too much hype when it comes to fitness and reasonable expectations. Much of the general public now has a completely distorted sense of how fast one can possibly add muscle. It is important to
note that muscle building is a slow process – a process that can take years – depending on your goal. As such, if you are looking to get a huge chest within the next month or two months, then you probably don’t have a realistic goal in mind.
Do Not Neglect Squeezing – One of the biggest mistakes many bodybuilders make when chest training is only doing pushing exercises like dumbbell presses and the bench press. Interestingly, everyone seems to have gone bench-press crazy. Even someone who’s never lifted a weight in his entire lifetime can tell you how a bench press is done.
It is no wonder why beginners are unhealthily more biased towards curls and bench presses. When it comes to how to build huge pecs, you need to consider doing squeezing exercises too. As such, you should alternate between pushing and squeezing exercises. Squeezing exercises are isolation exercises like flys where, instead of pushing, you’re squeezing.
Avoid Working Your Triceps and Shoulders with the Chest – Doing triceps or shoulder workouts just before or while doing chest workouts is one of the main reasons why most weight lifters experience lagging chest development – considering that most of them are either doing shoulders or triceps more than they should. That is just too much pushing and the already tired triceps and shoulders interfere with the ability to give a chest workout the intensity it needs for increased mass and strength.
Avoid Over-Training – Many weight lifters perform exercises like push-ups every other day thinking that it’s a minimal body weight exercise and their chest constantly needs some type of workout. Doing push-ups all the time optimizes your chest to doing push-ups every single day. Our bodies eventually adapt to whatever tasks we want them to accomplish. Over-training could lead to serious damage like micro-tears in the muscle. Make sure to give your body some time to allow to recover after every workout.
When Training the Chest, Train Hard – Most weight lifters make the mistake of coupling chest training with other exercises or do workout sets fast leaving little, to no time to rest so that they can finish their workout fast. If you’re wondering how to build huge pecs, it is advisable that you go hard – train for at least 50-60 minutes. It is important to note that building huge pecs will require intensity and volume. No shoulder training, no abs training, nothing else but just chest training. Considering that you will only be training the chest once a week, focus on it alone and give it your best.
Vary Your Reps and Rest Weekly – Weight lifting experts advise that you vary your reps and rest from week to week to get the best results. When working out, you should take a couple of minutes between sets to rest – even up to 5 minutes of rest. When going hard with low 3 to 5 reps sets, considering taking a few minutes to rest in between sets. However, when going light, then take less time to rest. The important thing is that you vary your rests in between sets to give your body a chance to recover.
How to Build Huge Pecs: The Exercises
Instability Tactics – One chest workout trick that works well when looking to build a massive chest is Stabilization Equivalent Training. Under this option, you could follow a stable chest workout like dumbbell fly on a flat bench with the unstable equivalent move – this could involve using the fly on an exercise ball with just one leg bracing you. Most bodybuilders tend to avoid exercise ball moves since they have to drop to lighter weights than they are used to working with. However, by doing this, you grow stronger over time. Stability training generally places a greater demand on the body, forcing it to stabilize itself internally. By training your brain on how to work the pecs while stabilizing your body, you increase your pec’s potential to produce extra growth.
By doing the exercise ball workout immediately after a traditional workout (it is advisable that you do this with little rest time in between sets), the lighter weight becomes more challenging for the chest as the muscles are already a bit fatigued.
How To Do It:
Do a fly set on a flat bench using dumbbells that allow you to do no more than 8 to 10 reps. After a minute or so of rest, grab lighter weights and do 10 to 15 flies on the exercise ball. Rest for 2 minutes and repeat this superset two more times.
Partial Reps – Doing some partial reps at the end of your workout set will take the chest muscles to a place they’ve likely never been before complete fatigue. Partial reps are reps that stop short of the standard range of motion for a specific exercise. If you measure your fatigue by your inability to complete full repetitions, then you are not taking your muscles to their true limit. If you do partial reps to the point you can no longer lift or even move a weight, then you know that you have maxed your muscles to their upper limits. Partial reps are essential when it comes to how to build huge pecs.
Partial reps work well when doing chest press exercises like the machine press or bench press. This is because the triceps play a crucial role in the first half of the exercise. People generally surrender on the bench press when their smaller triceps muscles get tired, not the chest. Doing reps in the lower 3/4ths of a full bench motion range, minimize the role of your triceps and maximizes the use of your pectoral muscles – this increases the likelihood of building huge pecs. However, it is advisable to use this technique with care as it is very taxing. The best time to use it is when you get to the last set of your exercise.
How To Do It:
When doing partial reps, it is important that you have a spotter close by. To get started, do three incline barbell press sets. When you’ve reached a point where you cannot do a complete rep on your third set, keep on doing reps in the lower ½ to ¾ range of your motion until you just cannot push the weight past the halfway point.
Explosive Reps – Another answer to the question how to build huge pecs is explosive reps. This means combining standard exercises like the bench press with moves that are ballistic and explosive. Explosive or ballistic moves done very fast with a light weight trigger more fast twitch muscle fibers, which have a higher potential for growth. At the same time, they allow you push weights without having to slow down, making it easier for you gain more strength and power. For instance, when doing bench presses, push the weight off the chest as fast as you can. However, it is important that you slow down when coming to the top because of your arm’s length limit – this is because it steals your strength and power as you spend part of your lift pulling rather than pushing.
With ballistic bench presses, you launch the weight off your chest before letting it go – it is all push, no pulling is involved.
How to Do It:
If you have access to a Smith Machine, then set it up with a weight that allows you to lift only about 6 to 8 reps. Do a set of normal bench presses with this weight. Immediately get to about 50% to 70% before doing 3 to 5 ballistic reps. When starting, using the plyometric portion, make sure that you push the weight off your chest as fast as you can – letting it go when it gets to the top. When finishing, make sure that you catch the weight on its decent, immediately moving into the next rep by getting the bar to your chest before launching it up again. It is advisable that you resist the bar’s motion on its way down just enough to stop it from crashing your chest. Then, rest for about 2 minutes before repeating the set two more times.
If you follow these tips, building huge pecs should not be an issue. However, it is important that you take a look at some of the best chest exercises and set realistic and achievable expectations for yourself.