BEST CHEST WORKOUT: HOW TO GET A BIG CHEST

Want to know how to get a big chest? Follow this best chest workout to build killer pecs.

The chest is made up of 2 main muscles, the pectoralis major and pectoralis minor. Besides these prime movers there are a number of other stabilisers that will factor in most chest exercises, so having a solid best chest workout is critical not only for hypertrophy gains but also for strength gains.  This best chest workout will also ensure you hit the upper portion of the chest by targeting the clavicular pectoralis. You’re after a nice cleavage right?

This best chest workout is designed by expert trainer Nathan Hamon and will hit your pecs with heavy weight. Don’t hold back. Hit it hard and fuel your recovery with a quality muscle-building protein such as Hydroxy Ripped, which delivers high protein plus clinically proven fat burners to build strong lean muscle faster.

The chest reacts well to high weight/low reps.  Before you start this best chest workout warm-up with the bar or light weight to enable the chest muscles to activate and adapt. Bench press approx. 10 x something you could easily do twice as many of.

Nathan’s best chest workout uses some contrast loading to mix things up a little. This chest workout also contrasts heavy resistance with power movements as a super-set for your first 2 exercises.

THE BIG CHEST WORKOUT

HOW TO GET A BIG CHEST: BEST CHEST WORKOUT #1

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BARBELL BENCH PRESS (4 Sets x 8,6,4,4 Reps)

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Best Chest Workout Description:

1. Keep your feet planted firmly on the ground and spaced apart at approximate shoulder width throughout the whole of the lift.

2. As you lay on the bench, squeeze your upper back into the mid-line. Keep your chest protruded.

3. Grip the bar slightly wider than shoulder width.

4. Breathe in as you lower the bar down. Touch the chest lightly, then breathe out as you push the bar up towards lock out.

5. Your eccentric (negative) and concentric (the upward phase of the bench press where the pecs contract) movements should naturally move in a slight arc. The bar should, at the bottom of the trip, find itself in line with your chest.

Contrast Load the Bench Press by following each set immediately with Medicine Ball Chest Throws or Power Push-ups.

 

HOW TO GET A BIG CHEST: BEST CHEST WORKOUT #2

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MEDICINE CHEST BALL THROWS (4 Sets x 8,6,4,4 Reps)

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Best Chest Workout Description:

1. Lay supine (back on the ground)

2. Holding a medicine ball on your chest, breathe out and push the ball as fast as you can off your chest.

3. Be prepared to catch it or have a trusted spotter catch it for you.

Contrast Load: Power/Clap Push-ups x 8, 6, 4, 4

HOW TO GET A BIG CHEST: BEST CHEST WORKOUT #3

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180 TWIST DUMBBELL BENCH PRESS (4 Sets x 8,6,4,4 Reps)

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Best Chest Workout Description:

1. Set yourself up in a similar fashion to the bench press except with a dumbbell in each hand resting against your thighs.

2. As you lay down, use the momentum to bring the dumbbells to your chest and then in a sweeping motion, up to lock out point. Alternatively you could have a spotter hand you the DBs.

3. Turn your palms inward so that the back of your hands are facing away from you. This is the supinated position and will give your pecs a little extra stimulation.

4. Bring the weights down and as you do so rotate your hands so that at the bottom of the movement you are in a traditional pressing position.

5. On the push rotate your hands as you lift to once again find them supinated at the lock-out point.

 

HOW TO GET A BIG CHEST: BEST CHEST WORKOUT #4

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INCLINE DUMBBELL PRESS (4 Sets x 8,6,4,4 Reps)

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Best Chest Workout Description:

1. Use a bench that can be raised to an incline position or find a purpose built incline bench press.

2. If available it’s best to use a spotter to help un-rack the bar and bring it in to position.

3. Lower the barbell until it touches your upper chest before pushing the bar back up into the lock out position.

4. Keep your elbows tucked in and avoid having them flare out as this will place extra strain on your shoulder joints.

 

HOW TO GET A BIG CHEST: BEST CHEST WORKOUT #5

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CHEST DIPS  -WEIGHTED (4 Sets x 8,6,4,4 Reps)

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Best Chest Workout Description:

1. Find access to parallel bars or a purpose built dip apparatus (they’re often a part of a ‘Captain’s Chair’).

2. Gripping a bar in each hand, hold your body above the bars with your triceps locked out.

3. Slowly lower your body while leaning forward at about 30 degrees

4. Keep your elbows slightly flared and stop when you feel a nice full stretch of the chest muscles.

5. Focus on your chest contracting as you use your pectoral muscles to return to the full lock out position.

If you are not using added weight yet or conversely, are not using an assisted machine then you are probably performing your dips at around the 4-8 rep range anyway so there will be no need to progressively overload. Just perform 4 sets of as many as possible. If dips are still out of reach but there is no assisted machine available then it can help to have a spotter hold your feet to give you some light assistance.

 

HOW TO GET A BIG CHEST: BEST CHEST WORKOUT #6

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PUSHUPS – (1 Set until fatigue)

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Best Chest Workout Description:

For this program we’ll squeeze the blood from the stone by performing 1 full set of as many push-ups as you can do. Start from your feet (keep your feet together to force your core to work harder) then when failing, finish from your knees (some call them girl push-ups, I call it crawling to the finish line.

Want more of a challenge? Add a weight plate.

 

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To maximise results, be sure to refuel your muscles with  Vitalstrength Hydroxy Ripped Thermogenic Protein within 30mins of your workout.  Designed to get you lean and ripped, Vitalstrength Hydroxy Ripped delivers high protein plus clinically proven fat burners to build strong, lean muscle faster.

Both Nutrition and Supplementation are paramount to any training routine. Without proper nutrition i.e. the appropriate balance of protein, fats and carbs, you will never maximise your muscle gains. The supplements you choose are a personal preference, however it is important to ensure your body has the fuel it requires to perform at a level which delivers muscle building results. Make sure all supplements are of high quality and support your training goals.

*The training programs on this website are provided as a guide only and therefore we recommend you ask a professional about correct function of equipment if you are unsure.