All You Need to Build a Bigger Chest in 28 Days Are These Two Workouts
Use these two workouts to build serious size and strength in just one month
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Aimless repping no longer cuts it. If you want a bigger chest you need to get scientific with your gym time.
While most men hit the bench (and do almost nothing else) to build a bigger chest, our workout takes a smarter approach and fuses two scientifically-tested workouts to add size to you pectorals faster than ever. Alternate between our two sessions and you'll have pecs that pop in no time at all.
Why You Need to Build a Bigger Chest
There is a good reason that Mondays are known as international chest day, most guys realise that defining and sculpting their chest will obviously help them look ripped. But benching has a bigger benefit than just how you look. All that pushing will help you whenever your lifting or pushing objects in your daily life, which includes everything from barbells to broken-down cars.
How to Start Building a Bigger Chest
Before you start building though, you need to lay the foundation for growth, and put simply, strength is the only true shortcut to size. Fusing old-school German volume training (a weightlifting staple) with innovative tabata protocols will maximise the flow of blood to your muscles for hyper-efficient results.
Remember to rest for two days before taking on the next session.
In the second session, you'll be manipulating the fibrous tissues around your muscles, which can make or break your results. Your next gym workout allows for greater fascial stretching before hitting the pectoralis major (for depth) and minor (width) to boost expansion in all directions.
Rest for two days before going back to session one. A bigger chest is 28 days away.
Top Tips To Upgrade Your Chest Day
You'll find the lab-tested sessions further down, but if you want to up your chest day even further, here are a selection of our biggest hitting chest articles.
1. Grab a Great Chest Workout at Home with Our Eight-Week Training Plan
2. One Simple Tweak to Your Bench Press Could Supersize Your Pecs
3. 5 Reasons Why Your Chest Isn’t Growing
4. Pump up Your Pecs at Home in 15 Minutes with This Bodyweight Chest Blast
5. Arnold Schwarzenegger Shares an Advanced Chest & Back Workout from His Bodybuilding Days
The Diet to Build a Bigger Chest in 28 Days
To really make the most of your new chest-pumping plan, you're going to want to complete it alongside a well-thought out nutrition programme. While we won't go into the specifics of how to build one here, we do have a complete guide to meal prep, which, to be honest, we'd recommend you read anytime you have an ambition to gain muscle and lose weight, but especially when you're attempting to build a bigger, bolder chest.
How to Build a Bigger Chest at Home
Before we get started, it’s important to know that you don’t need a well-equipped gym or training space in order to build a bigger chest efficiently. Armed with the right know-how — you’ve come to the right place — you can use training methodologies from the likes of CrossFit, calisthenics and bodybuilding to build an impressive chest with little to no kit. Here’s a few to get you started...
Hands Elevated Press-up
Place your hands on a box and step back into a strong plank position. Bend at the elbows to lower your chest to the box, pause, then press back up explosively. Good for high-rep burnout and building strength for floor press-ups.
Typewriter Press-up
Place your hands wider than usual. Shift to the right and bend that elbow to lower your chest. Keeping your chest close to the ground, shift to the left, straightening your right arm while bending the left. Move side to side.
Band-resisted Press-up
Cross a resistance band across your back, looping your thumbs through each end. Assume the press-up position. Lower yourself, then press up, pushing explosively against the resistance of the band to activate the muscles in your upper body.
Session one comprises of exercises one to five, while session two is made up of exercises six to ten. Alternate between the two sessions, but rest for at least two days after completing session two.
David Morton is Deputy Editor at Men’s Health, where he has written, worked, edited and sweated for 12 years. His areas of particular interest are fitness, workouts and adventure.
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