A comprehensive guide to training the chest and the nutrition to help the process
When I ask clients what their priorities are when training, for men having a developed chest usually comes near the top of the list! So, in this blog post, I am diving deep into this topic and the specifics on how to build a powerful chest.
Whether you're a seasoned gym-goer or just starting, let's unlock the secrets to sculpting an impressive chest through targeted exercises and strategic nutrition.
Building the foundation: Chest exercises
1. Bench press: The king of chest exercises
How-to: Lie on a flat bench, grip the barbell slightly wider than shoulder-width, lower it to your chest, and press it back up.
The bench press is a cornerstone exercise for chest development. So, focus on a full range of motion and control the weight to maximise muscle engagement.
Reps and sets: Start with 3 sets of 8-12 reps, gradually increasing the weight as you progress.
2. Dumbbell flyes: Sculpting the pecs
How-to: Lie on a flat or incline bench, hold a dumbbell in each hand with arms slightly bent, lower the weights to the sides and bring them back up.
Dumbbell flyes isolate the chest muscles and enhance muscle definition. Keep a slight bend in your elbows throughout the movement.
Reps and sets: Aim for 3 sets of 10-15 reps, focusing on controlled movements.
3. Incline bench press: Targeting the upper chest
How-to: Similar to the flat bench press, but on an inclined bench. This targets the upper chest for a well-rounded development.
Incorporate incline bench presses to ensure balanced chest development, especially focusing on the upper portion.
Reps and sets: Start with 3 sets of 8-12 reps, adjusting the weight as needed.
4. Push-ups: Bodyweight excellence
How-to: Assume a plank position, lower your body by bending your arms and push back up.
Don't underestimate the power of push-ups. They engage multiple muscle groups, providing an excellent bodyweight option for chest training.
Reps and sets: Begin with 3 sets of 15-20 reps, adjusting intensity as needed.
Fuelling your chest gains: Nutrition tips
Building a big chest isn't just about lifting weights – nutrition plays a crucial role in supporting muscle growth.
Here's a snapshot of what your plate should look like:
Lean proteins: The building blocks
Incorporate lean protein sources like chicken breast, turkey, fish and tofu in to your diet, as such protein is essential for muscle repair and growth.
Healthy fats: Nourishing your body
Also include sources of healthy fats such as avocados, nuts and olive oil. Healthy fats contribute to overall well-being and hormone production.
Complex carbohydrates: Energising your workouts
Opt for complex carbs like sweet potatoes, quinoa and whole grains. Carbs provide energy for intense workouts.
Hydration: The unsung hero
Stay hydrated! Water is vital for overall health and aids in nutrient absorption, supporting your fitness journey.
Tailoring your routine: Personalisation is key
Remember, everyone's body is unique. As such, adjust the weight, reps and sets when you exercise based on your fitness level and goals. If you're new to training or have any health concerns, consider consulting with a fitness professional to tailor a program that suits you best.
Consistency is your superpower!
Building a big chest takes time and consistent effort. Stick to your workout routine, fuel your body with the right nutrients, and stay dedicated.
You've got this, but if you would like personal advice on how to sculpt a powerful chest, get in touch.
Julien