How to Grow A Bigger Chest QUICKLY

How to Grow A Bigger Chest QUICKLY

Aside from having a chiseled six-pack, NOTHING beats having a well-rounded chest. Everyone knows you’ve DEFINITELY put in some hard-earned time into the gym when you have a chest like Dwayne Johnson. According to, the chest is considered the second most attractive body-part a guy can have (arms coming in first place). So, it’s no wonder that most us are looking to grow a bigger chest.

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How to Grow A Bigger Chest QUICKLY


Unfortunately, most of us guys don’t realize that there are A LOT of factors that come into play when trying build up those much-wanted pectoral muscles.

For one, you can exercise as much as you want, but if your diet sucks, so will your results.

Second, some of us are inherently born looking like the incredible hulk, so that does give the guys with Arnold Schwarzenegger’s genetics an advantage over others. So, for the guys that don’t have this type of build (myself included), you will need to follow a good workout routine along with a good hearty meal plan as well.

So, let’s get to it already!

How to grow a bigger chest

1. Improve Your Diet

Don’t expect to grow pecs of steel when you are meeting Ronald McDonald for lunch and are out drinking John Belushi.

You must start consuming nutrient-dense foods. Get all your macro’s in (Carbs, Fats, and Protein) from the correct sources.

Not sure what foods to eat? Check out this article, it will lay it all out for you.

Also, it’s not just about what foods you are eating, but also HOW MUCH. If you want your chest to grow, you need to eat more than your body is burning. If you’re in a calorie deficit, it’s going to be pretty difficult to grow a bigger chest.


2. Boost Your Natural Testosterone

There are lot of simple things you are probably doing that are hindering your testosterone production without even realizing it.

If you are not getting AT LEAST 7 hours of sleep, you are shooting your natural test levels into the ground. What ends up happening when you don’t get enough sleep is your cortisol (stress hormone) levels become elevated. Cortisol is testosterone’s worst enemy!!

According to a study done by the University of Chicago Medical Center, the testosterone levels of the men who were sleep deprived were 15% lower and their cortisol levels were nearly 15% Higher! (source)

So, get your sleep!!

  • Increase your vitamin D levels by either getting more sun, or taking vitamin D supplements
  • Consume more zinc
  • Eat more healthy Fats
  • Reduce sugar intake

3. Weight Lift Properly

This is obviously a no brainer but needed to be stated. When I say properly, I mean more than just performing the exercises correctly (will get to that in a moment).

I’m talking about proper rest in-between sets, not over-training, and giving your muscles (Pecs in this case) at least 48 hours of rest before you consider lifting again.

What is considered over-training?

Well, for each individual it can differ. The older you get, the easier it is for body to feel over-trained.

Let’s face it, the way you feel in your 30’s and 40’s just isn’t the same as when you were in your 20’s.

Once again, this depends on a lot of factors, but a good general time guideline for the time you spend ACTUALLY training your body should not last any longer than 45-60 minutes.

As I said before, it depends on different factors such as which body parts you are training, what time of day you are actually getting to the gym, and also how tired or energized you are walking in.

Bottom line, you DO NOT need to spend 2-3 hours in the gym.

I say this because I have a very good friend who will literally spend 3-4 hours at the gym. You are not benefiting your body by doing this at all. OKAY, end of my rant. Let’s show you how now!

1. Bench Press

Probably the most well know chest exercise, but also one of the most effective. Bench press does not mean you have to use a bench, in fact, I prefer the free weights over the barbell.

Chest Press would be the proper terminology, but to perform this exercise you are going to –

  1. Find a bench you can lay completely flat on and grab either free-weights or a barbell
  2. You want to lift the weight(s) up with your arms fully extended and shoulder width apart.
  3. From here, slowly lower the weight(s) to your chest while still keeping the weights shoulder width-apart and in-line with the center of your chest.
  4. Quickly press the weight(s) up (still keep your back flat on the bench) until your arms are fully extended again and repeat.

If you do not have access to the gym, push-ups are a great alternative!

Sets: 3

Reps: 8- 12

2. Pectoral Fly’s

There are a couple of different ways this can be done, either on a bench laying flat on your back, with resistance bands, or even on a fly machine.

Dumbbell Fly’s – You’re going to want to lay on a bench, grab some weights, and begin to lower the weights by expanding your arms out with a slight bend at the elbows. SLOWLY bring them down until you feel a slight stretch across the center of your chest.

Now you want to bring the weights back up by bringing your arms back together while still having a slight bend in the elbows. Your arms should be fully extended above your head when you finish the exercise.

Make sure your reps are SLOW and controlled! You will engage the muscles much more, giving you a better-quality workout.

Resistance band fly’s are a great alternative if you don’t have a gym.

Sets: 3

Reps: 8- 12

3. Incline Press

This can be done with dumbbells or a barbell. I personally prefer the dumbbells because it forces your body to incorporate a lot of the stabilizer muscles. For this exercise, you want to grab a bench at set it at a slight incline.

Next, you want to grab the weights, make sure they are inline with upper portion of your chest, and begin to push the weights up keeping your arms shoulder width apart. Once the arms are fully extended, begin to lower the weights slowly and repeat.

Once again, do these reps SLOWLY.

Push-ups with your feet slightly raised up is another great alternative exercise if you do have access to the gym.

Sets: 3

Reps: 8- 12

4. Dips

Most gym goers forget to incorporate this amazing and effective exercise.

Even though it incorporates the shoulders and the triceps, it’s still very effective in helping develop the lower portion of your pectoral muscles.

What you want to do is find a dip machine, and if its an option, set the grips on the dip machine as wide as they go.

Next, you want to drop as low as you can, and slowly bring yourself back up. You want to do this slow and controlled, so you can really focus on firing up those pectoral muscles as much as possible.

Crush as many reps as you can until you reach failure, don’t worry about numbers here, just focus on form and reaching failure EVERYTIME!

If you are looking for an at home alternative, simply grab a chair and put it near a surface of similar height (couch). Make sure the chair is far enough away from the other surface so that there is a big enough gap for you to drop.

Next, put your feet up on the raised surface with one foot over the other with your hands on the chair. Begin to lower yourself as much as possible, and then slowly raise yourself back up. GO TO FAILURE!

Sets: 3

Reps: To Failure


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