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.

5. 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.

4. 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

3. 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

2. 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!