5 Tricks for Getting a Bigger Chest

A big chest is one of the leading fitness goals for guys right next to sculpted calves and a ripped midsection. Many beginners make the mistake in thinking that a big chest starts and ends with the bench press. While the bench press is definitely important in your quest for a big chest, there are several other things you need to be doing to maximize your muscle. Let’s take a look at the top 5 things to do to get a bigger and stronger chest.

  1. Work on Your Waist

 If you want to have a bigger chest, you’ll need to slim down on your waistline. Having a thin waist will make a big chest look even bigger by contrast. If you have a belly, you’ll need to make that as much of a priority as your chest muscles. Strive for a caloric intake that supports your muscle building goals but also encourages fat loss. For most guys, this will be around 1,800 to 2,000 calories. Focus on weights first but finish up with cardio training. Last but not least, work on your core every other day.


  1. Mix Up Your Chest Exercises

 The bench press isn’t the only chest builder. There are several other important exercises that you need to incorporate in order to maximize your muscle growth. Variety is important as this muscle confusion will promote more progress in less time. Try the following exercises along with the bench press.

  • Push-ups
  • Push-up variations (e.g. - side to side, military style, etc)
  • Flys
  • Leaning dips
  1. Supplement Your Gains

 If you are after muscle mass then you’ve probably already heard a thousand recommendations on which supplements you should be taking. You don’t need to break your bank on supplements in order to see results. We would recommend sticking to the classic three, which are effective, proven, and inexpensive.

  • Whey protein (consider a casein protein as well if you find yourself waking up hungry in the middle of the night)
  • Creatine (mono-hydrate is okay to buy now – it no longer causes the bloating side effects reported years ago)
  • Glutamine


  1. Use Incline and Decline

Yes, you should be bench pressing but you better be mixing up your styles in order to see the results you’re after. A flat bench press is great for building a foundation of strength and muscle but the incline bench press and decline bench press also play an important role in full chest development. You may find incline bench press to be more difficult and decline to be easier so adjust your weight accordingly. If you work out your chest twice a week, use a mixture of the three bench styles.


  1. Rest and Recover

Most important for results: if you want to see your chest grow, you better give your body a chance to rest and recover. Muscles are not built in the gym. They are built in the kitchen and bedroom. You need to be supporting your goals with a complete meal plan filled with nutritious choices. On top of that, you need to be getting 7 to 9 hours of sleep each night. This will promote growth hormone release, which will help with muscle recovery and growth.


Tell Us What You Think!

 Did you transform your chest?

What tactics did you use in order to watch your muscles grow?

Let us know in the comments below!

All Things on Kutting Weight, Straight to Your Inbox

Recent Article

2018 The Year of YOU!

Happy New Year!  Now that the month of feasts with family and friends is over, it’s time to focus once again on our fitness goals and determine out how to sculp ourselves into the image we desire. We’ve all got...

The Benefits of Using Saunas and Sauna Suits

Saunas and Sauna Suits Who doesn’t love spending a few minutes in a sauna or steam room after a challenging workout?  Your body and your mind relax, the tension in your muscles goes away, your sinuses clear up, and you...

Burn Fat Fast: Starting a Ketogenic Diet for Weight Loss

Unless you’ve been living under a rock these last few years, there’s no doubt that you’ve seen the word keto plastered all over magazines, websites, and supplements.  Short for ketogenic, this diet craze is sweeping over the nation and with...

Rhabdo: The Muscle Destroyer You've Never Heard About

Turn on any fitness infomercial or flip open any health magazine and you’ll notice a common trend: high intensity exercise. The days of the slow-moving treadmill are long gone and high intensity exercise is here to stay. Backed by scientific...

Women & Weight Lifting: 5 Ways Lifting Weights Can Help with Fat Loss

When it comes to weight loss, the LAST thing that women think about is going near the dumbbells and barbells. Traditional strength training programs that use iron clad resistance have long been associated with bodybuilders, power lifters, and all things muscle-related....

Exercise in the Morning for Better Weight Loss? Science Says...

When you think about the ideal training time, you can’t help but picture that washed-up boxer who wakes up before the sun rises. He drinks his shake and he hits the pavement, despite the temperature showing below freezing. The morning...

Here’s How to Use Eccentric Training to Increase Weight Loss Results

How are your weight loss goals coming along? Did you reach your goal weight before beach season started? Or are you still on your way to success? It may be Summer but make no mistake about it: people are still...

4 Weight Loss Exercises that Will Never Die (And Why You Should Use Them)

Pick up any issue of a popular health and fitness magazine and I guarantee that you’re going to see an exercise featured that is guaranteed to blast away fat and build muscle. Funny thing is that the following month, they...

3 Fitness Clothing Trends that Actually Work

Every year, the fitness industry rolls out the newest set of exercise clothes. Some boost performance, others help with weight loss… or so they say. There’s a reason that you rarely see the same exercise clothing trends around two years...

3 Diet Trends that Won’t Help You Lose Weight, Be Healthier

The rise and fall of trends in the fitness industry is like the passing of the seasons. Each year, some new diet or fad explodes all over the news and social media promising big results in a short amount of...

Targeting Belly Fat: Is It Possible? Here’s What Science Says

We all have that one spot that we want to lose a little more from. Sometimes it’s belly fat. Other times, it’s love handles. If only there was a way to zoom in and focus on fat loss in that...

Does Sweating More While Working Out Mean You Had a Better Workout?

We’ve all been there: Stepping out of the gym or exercise class covered from head to toe in sweat. We walk back to our cars feeling great. For many of us, that walk back to the car seems a lot...

Featured IN