4 Ways To Get Bigger Chest Muscles (Pecs) - WikiHow

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• Personal Fitness
• Building Muscle & Strength
• Upper Body Strengthening and Toning

How to Get Bigger Chest Muscles (Pecs) Download Article Explore this Article methods 1 Exercises to Get Bigger Pectorals 2 Techniques to Remember When You Want to Build Muscle 3 Dietary Habits that Increase Muscle Mass Sample Exercises and Routines + Show 1 more... - Show less... Other Sections Expert Q&A VideoWATCH NOW Tips and Warnings Things You'll Need Related Articles References Article Summary Co-authored by Christopher Carreiro

Last Updated: December 16, 2024 Approved

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This article was co-authored by Christopher Carreiro. Christopher Carreiro is a Certified Personal Trainer and the Founder of Aum Training Center in Boston, Massachusetts. With over 10 years of experience, Chris specializes in helping busy people look and feel years younger. He does so by integrating holistic nutrition and mindfulness into life-changing transformation programs. In addition to being a Precision Nutrition Level 1 Certified Coach, Chris is a Certified Strength and Conditioning Specialist (CSCS). He also has a Master’s degree in Psychology with a specialization in life coaching. wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 19 testimonials and 88% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 4,444,535 times.

Who doesn't want bigger pecs? To strengthen your chest muscles and make them pop, focus on doing chest-enhancing exercises, using the right workout techniques, and eating a healthy muscle-building diet. Follow along after the jump to learn how to get bigger chest muscles in no time at all.

Steps

Method 1 Method 1 of 3:

Exercises to Get Bigger Pectorals

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1. 1 Do push ups. This often-neglected exercise focuses on building up your shoulder and upper chest muscles.[1] Lie face-down on the floor and start with your hands about shoulder-width apart, with your legs stretched behind you. Push your body up from the floor with your hands until your elbows are straight, then lower yourself until your arms reach a 90 degree bend.[2]
   • Do 3 sets of 15 push-ups, or as many as you can before growing fatigued. Add more reps as you gain strength.
   • Push ups also work your triceps and shoulders (deltoids).
   • Try this variation: elevate your legs by placing your feet on a block or step before doing the exercise. This puts emphasis on your shoulders and upper chest.
2. 2 Get into bench pressing. This is the most popular chest building exercise of all time, and for good reason.[3] Load a barbell with weights appropriate for your strength level. Remember, it's always better to start too light and adjust than to risk injury by starting too heavy. Lie on a bench with your feet flat on the floor. Lower the barbell down to chest until you reach about 1" from your chest, then lift it straight above your chest.[4]
   • To build muscle mass and hypertrophy it is best to do between 8-12 reps of 1-3 sets.
   • You can also do incline bench presses by using an inclined bench. This is the same as bench pressing, only it focuses more on your upper pectoral muscles. Decline bench presses focus more on your lower pectoral muscles. Most people don't perform this exercise but it is essential in obtaining a full and rounded chest.
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3. 3 Do bar dips. Stand in front of a wide-grip parallel bar. Pull the bar down and slowly raise it back up. This can be a strenuous exercise that gives you some trouble in the beginning. But it’s one of the best pec workout movements you can do to build lots of chest muscle fast.[5]
   • Once you’ve mastered this movement, you can try a more advanced exercise for building your chest like doing a pull-up or chin-up.
   • Reader Poll: We asked 854 wikiHow readers and 59% of them agreed that the best exercise for building upper-body mass is a pull-up. [Take Poll]
4. 4 Focus on the pecs separately. Lie down in the push up position and push up. Hold for 3 seconds, then transfer all your weight to your right hand and foot. Stick your left hand and foot up in the air as if you are doing a sideways jumping jack. Hold for 3 seconds. Repeat with your left hand and foot. Again, hold for 3 seconds.
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Method 2 Method 2 of 3:

Techniques to Remember When You Want to Build Muscle

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1. 1 Don't overwork your muscles. Many people make the mistake of lifting weights every single day, thinking that the more they work out, the bigger their muscles will get. This is actually detrimental to muscle growth; your muscles get bigger on the rest days in between workouts, when the tissues repair themselves. To make sure you're not overworking your muscles, follow these tips:
   • Work out your chest muscles no more than once or twice per week. On the days when you aren't working out your chest, work other muscle groups, like your legs, arms, and back.[6]
   • Don't work out for longer than 30 minutes in a session. You'll risk damaging your muscles, and you might have to sit out for a while instead of working on building strength and mass.
2. 2 Work out as hard as you can. When you do work out, you need to go all in. Challenge yourself to lift as much weight as you can without risking muscle, tendon, ligament, or joint damage. To find out how much weight you should be lifting, try doing reps with different weights. You should be able to do 8 - 10 reps without having to put the weights down, but you should be sweating and panting by the end of the set.
   • If you can't do more than 5 or so reps without stopping, you're lifting too much weight. Scale back. As you get stronger, you can start lifting more weight. [7]
   • If you can do 10 reps without feeling a burn, add more weight. You need to challenge yourself if you want to get bigger.
3. 3 Use the right form. Have a personal trainer or instructor show you how to do your exercises using the right form. You should generally start with your arms fully extended, and use your muscles, not momentum, to complete each motion.
   • Using the wrong form can cause muscle, tendon, joint, and ligament damage, so make sure you know what you're doing.
   • If you can't complete a motion with a particular weight, it might be too heavy for you. For example, if you can't straighten your arms while you're bench pressing, ease off on the weight.
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Method 3 Method 3 of 3:

Dietary Habits that Increase Muscle Mass

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1. 1 Don't eat too many calories. People often believe that to get big muscles, you need to eat a lot of calories. You do need to be eating enough calories to give you energy through training, but not so many that your body has to work on burning fat instead of building muscle. Being lean helps the muscles you're working so hard to build look more visible.
   • Stay away from empty carbohydrates like pasta, white bread, cakes, cookies, and other baked goods. Choose foods with more whole grain instead.
   • Don't eat too many foods that are processed or fried, and limit fast food and snacks.
2. 2 Eat plenty of protein. Protein is a building block for muscle, and you're going to need a lot of it if you want a big chest. You can get your protein from a multitude of sources - not just meat. Consider these options:
   • Lean meats like chicken, fish, lean beef, and pork.
   • Eggs and full-fat dairy.[8]
   • Nuts and beans.
   • Kale, spinach, and other vegetables that have protein.
   • Tofu and soy
3. 3 Consider taking supplements. Many people who are working on building muscles take creatine, a powdered amino acid that is mixed with water and ingested three or more times daily. It is considered safe to consume by the FDA, since it's composed of the same protein that our bodies produce naturally to build muscle.
   • You may also consider taking a protein shake supplement it is one of the most beneficial supplements to gaining muscle and leading an overall healthy life.
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Sample Exercises and Routines

Exercises to Build Pecs Routine to Build Pecs (Beginner) Routine to Build Pecs (Intermediate)

Expert Q&A

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• Question How long does it take to get a bigger chest? Michele Dolan Certified Fitness Trainer Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology. Michele Dolan Certified Fitness Trainer Expert Answer Your pectoral muscles can enlarge in size in a matter of 4 to 8 weeks, if you do the right workout and eat right. Remember however, other factors will affect your overall muscle development, such as genetics, hormones and lifestyle. Follow this workout to see results. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 14 Helpful 69
• Question How do I gain mass in my chest quickly? Michele Dolan Certified Fitness Trainer Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology. Michele Dolan Certified Fitness Trainer Expert Answer Do push ups, the bench press and pec flyes, working out to failure on each exercise. Do this twice a week, with a least two days rest between workouts, for 8 weeks. If you don't consume enough calories, drink a protein supplement before and after your workout. Get your BMI below 24, so the chest muscles won't be hidden by fat if that is an issue for you. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 18 Helpful 59
• Question What foods should I eat to get a bigger chest? Michele Dolan Certified Fitness Trainer Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology. Michele Dolan Certified Fitness Trainer Expert Answer Consuming enough protein (20% of your overall calorie content) will help provide your body with the right nutrition for building muscle. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 11 Helpful 13

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Tips

• Don't stop working out just because you don't see results in a week. Over time change will come. Thanks Helpful 123 Not Helpful 9
• Drink plenty of water. Thanks Helpful 118 Not Helpful 12
• Listen to music while working out! Thanks Helpful 145 Not Helpful 18

Show More Tips

Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

• If you are finding dips too easy, put a backpack on and fill it with about 20 pounds of weights and try the dips then for a real burn!
• Have someone spot you when doing heavy bench press for safety and to maximize the amount of weight you can use.
• Eat a lot of calories to build mass, then do weights and cardio to cut the excess mass away.
• Play sports that use your pecs, like throwing a football or rowing.

Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review! Advertisement

Warnings

• Don't over exercise yourself, it can cause serious injury. Thanks Helpful 649 Not Helpful 142
• Though dips are good for your pecs they are hard on your shoulders. Use caution when doing dips to avoid shoulder injuries. Thanks Helpful 519 Not Helpful 131
• Don't start with too much weight. Always start small, otherwise you might risk injury. Thanks Helpful 30 Not Helpful 6
• Always consult your doctor before starting any exercise program. Thanks Helpful 328 Not Helpful 537

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Things You'll Need

• Weights and exercise equipment
• Local gym (optional)
• Trainer/physical instructor

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References

1. ↑ Christopher Carreiro. Certified Personal Trainer. Expert Interview
2. ↑ Monica Morris. Certified Personal Trainer. Expert Interview
3. ↑ Christopher Carreiro. Certified Personal Trainer. Expert Interview
4. ↑ Monica Morris. Certified Personal Trainer. Expert Interview
5. ↑ Monica Morris. Certified Personal Trainer. Expert Interview
6. ↑ basic workout tips for
7. ↑ https://www.bodybuilding.com/content/how-many-reps-should-you-do.html
8. ↑ https://www.bodybuilding.com/content/is-dairy-bad-for-your-health.html
9. Videos provided by Rob Riches

About This Article

Co-authored by: Christopher Carreiro Certified Personal Trainer This article was co-authored by Christopher Carreiro. Christopher Carreiro is a Certified Personal Trainer and the Founder of Aum Training Center in Boston, Massachusetts. With over 10 years of experience, Chris specializes in helping busy people look and feel years younger. He does so by integrating holistic nutrition and mindfulness into life-changing transformation programs. In addition to being a Precision Nutrition Level 1 Certified Coach, Chris is a Certified Strength and Conditioning Specialist (CSCS). He also has a Master’s degree in Psychology with a specialization in life coaching. This article has been viewed 4,444,535 times. 10 votes - 88% Co-authors: 175 Updated: December 16, 2024 Views: 4,444,535 Categories: Featured Articles | Upper Body Strengthening and Toning Article SummaryX

To get bigger chest muscles, do exercises that target your pecs. Some good options include push-ups, bench presses, and bar dips. Exercises like side planks are great for targeting your pecs individually while also strengthening your whole core. To avoid straining your muscles, stick to working out your chest once or twice a week, no more than 30 minutes per session. Gradually increase the intensity of your workout as you get stronger. Stick to a balanced diet rich in lean protein to help you build muscle mass faster. For tips on which supplements can help you gain muscle, read on! Did this summary help you?YesNo

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  Andrew

  Dec 27, 2019

  "I was very skinny. A lot of boys at school picked on me. After reading this article, I have grown a little chest..." more

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Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Co-authored by: Christopher Carreiro Certified Personal Trainer Co-authors: 175 Updated: December 16, 2024 Views: 4,444,535 88% of readers found this article helpful. 10 votes - 88% Click a star to add your vote

Andrew

Dec 27, 2019

"I was very skinny. A lot of boys at school picked on me. After reading this article, I have grown a little chest..." more

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Jan 24, 2017

"I work out and know a lot about exercises, but I need to learn more about nutrition and diet. This page helps me..." more

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"This article helped me so much and my body has changed from over a month ago. Always trust and believe in wikiHow."

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