3 Tips To Develop A Thick & Broad Chest That'll Leave Your T-Shirts ...

Advertise With UsAbout UsContact Us HomeHealthBodybuildingPublished: May 04, 2022, 09:00 IST    Updated: Jul 28, 2022, 10:24 IST3 Tips To Develop A Thick & Broad Chest That'll Leave Your T-Shirts Gasping For AirYashovardhan SinghFollow UsYashovardhan Singh

Specialty: Health & Fitness

Yashovardhan Singh specializes in fitness, providing guidance on workout routines, nutrition, and wellness strategies. Know More

Who doesn't love a good looking and well-built chest? It is one of the most important aspects when it comes down to building a jaw-dropping physique. But it is also one of the most difficult muscles to develop, as it needs size and symmetry. 

Developing size and symmetry really comes down to choosing exercises that allow symmetrical growth in your upper, middle and lower chest, while still providing overall mass to your chest. 

If your chest workout is unbalanced and supports one portion of your chest over the other, over time this will lead to imbalances and take away from the aesthetics of your chest.

When doing a chest workout you need to have a solid mind-muscle connection, so that secondary muscles don't take away the tension while performing chest exercises.  

Coming down to the anatomy to develop the chest

© Pixabay

The chest is divided into 3 parts:

1) Upper Chest- involves shoulder flexion.

2) Middle Chest- involves horizontal adducting movements that don't involve shoulder flexion or extension

3) Lower Chest- involves shoulder extension

Here are the 3 things you need to apply to your regimen to grow your chest over time.

Table of Contents

• 1) Progressive Overload
• 2) Full Range Of Motion
• 3) Mind-Muscle Connection

1) Progressive Overload

The magical road to growing your muscle is called progressive overload, which means putting more tension on your muscles over time. In simple terms; to lift more weight or perform more volume than before, this is the key. If you're progressing over time, you'll certainly build muscle. 

It has a greater impact on muscle growth than any other muscle-building secret. This can be achieved by increasing a rep or a set or load. (Volume= sets x load x reps)

2) Full Range Of Motion

Research says doing full reps on a given exercise recruits more muscle fibres when compared to half reps or partial reps. You should perform all your chest exercises with a full range of motion.

© Pixabay

3) Mind-Muscle Connection

Remember Arnold talking about feeling and squeezing your muscles when working out?  Well, there is a science behind it. The mind-muscle connection concept is very simple. You have to connect your mind with the muscle you're targeting during your exercise. The mind-muscle connection can be beneficial when doing single joint movements like cable flys.

Here's a sample chest workout plan for you, which covers your entire chest:

Barbell or dumbbell bench press: 3sets of 6-8 reps

Incline Dumbbell press: 3 sets of 8-10 reps

Chest Double Bar Dips: 3 sets of 8-12 reps

Cable Flys: 3 sets of 12-15 reps

Author bio:

Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on [email protected].

Yashovardhan Singh

Specialty: Health & Fitness

Yashovardhan Singh specializes in fitness, providing guidance on workout routines, nutrition, and wellness strategies. Know More

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