How to Train Chest for Results


Working out or training the chest is the exercising of the pectoral muscles, which is referred to as 'pecs.' Many athletic and fitness enthusiasts (men and women) aspire to have a strong and toned chest, which also goes beyond normal fitness aesthetics. Although the pectoral muscles are the largest in the chest region, they are also some smaller muscles that give support to the pecs of which one of these includes the ‘lats’ or latissimus dorsi muscle on both sides of the chest as well as the trapezius muscles located around the shoulder region.

Human chest muscles are a few of the most powerful muscles located in the upper region of the body. The chest muscle plays a critical role in locomotion, especially the 'pushing movements' i.e., pushing or pulling a door open, raising baggage above the head, etc. Without a doubt, chest-day or training the chest is an important aspect of the workout.

How to Train Chest for Results


Anatomically, the chest area comprises two primary muscles of which it is made up of i.e., the pectoralis major and pectoralis minor, which are nicknamed 'pecs.' Pectoralis major because of its name depicts it is the larger one of the two muscles and also extends across the upper chest attaching to the shoulder and the breastbone having the appearance of a 'fan.' While the pectoralis minor is a thin, small and triangular muscle that is found just below the pectoralis minor.

What Does Pectoralis Major & Pectoralis Minor Do?

What precisely do these muscles do the body, you ask? Well, these muscles are quite significant when it comes to guiding and controlling arm movements i.e., anything from rotating, pushing, and pulling one's arm towards the center of the body to pulling or lifting one's arm — for instance lifting a child to embrace, pushing a door or a heavy item away from you. Also, pectoralis muscles take up the majority of the chest wall and work them out to burn out some significant amount of energy. Hence, if you are looking to get back in shape and tone up a bit, then making it a good muscle to train. This, in turn, help improve your body's metabolism quite nicely.


Taking into consideration the importance of this powerful chest muscle, several types of tailored workouts can be done without or with equipment that one can engage in at one’s convenience for a muscular and toned chest.

How to Train Chest for Results

Some Chest Training Mistakes To Avoid

For skinny individuals, it is imperative to note that training the chest muscle four times per week using a professional bodybuilding routine is a complete waste of one’s time. Below are the mistakes to steer clear off, these include

  1. Isolating the chest: Even though the chest has two main heads, the 1 muscle wholly contracts. Therefore, you cannot isolate the lower or upper chest. One can only emphasize it.
  2. Engaging in Isolation Exercise: It is advised not to stress the chest with heavyweights such as using exercises like dumbbell flies. Hence, you will not trigger the release of Growth and Testosterone Hormones and also its compounds.
  3. Not Eating More Healthy Meals: Without proper healthy eating habits and times, it is impossible to have a bigger chest muscle. It is not just by training the chest 3-4 times per week.

How to Train Chest for Results


The strategy to increase your chest muscle size is to eat more healthy foods and get stronger. Build a solid foundation before thinking of incorporating isolation exercises. Below are ways to build to have a bigger chest muscle, these includes;


Eat more healthy meals: you need to understand that it is impossible to have a big chest while being underweight. Therefore, you need to eat more and fill up the frame to gain more weight to be converted to muscle.

Engage in Heavy Compounds: Overhead press, Squat, Bench press, Deadlift, and other free weight compound exercises are some of the fastest ways to build bulk and strength. Engage in these often and heavily.

Rest: when muscles are at rest, they grow and not when they are being trained. Therefore, train your chest twice per week at a maximum. Consume more calories, so the chest gets the needed nutrient to get back and grow bigger.

Make use of Proper Technique: be sure to engage in the proper technique to work your way through a full range of motion. For instance, a partial bench press does not engage your chest in complete motion.

Be realistic with your chest workout goals: it is imperative to note that you need to be patient and be realistic with your goals and keep giving your best to it. The average guy can gain a maximum of 2 pounds of lean muscle a month, so there is nothing that can be done to fast-track the process.

Exercise Patience: this is should always be at the back of one's mind. The body is always developing; i.e., you cannot get the chest development of a 35-year-old if you are just 20. Build more on your foundation and watch your chest change as you grow.

How to Train Chest for Results


There are some Dos and Don’ts when it comes to working out the chest. For instance, do not engage in things like Bench Pressing with the elbows out or to the neck. Doing this is extremely dangerous and can cause injuries to the shoulder. Use exercise where you are free to go heavy safely. Below are some of the exercises to engage in to train your chest.


Bench Press: this chest training technique permits you to stress your body with some heavyweights. At this point, you need to forget about having a bigger chest if you cannot bench body weight.

Dumbbell Press: You can improve your chest muscle growth by stretching the pecs muscle on the way down. However, you cannot use the same weight as barbells.

Weighted Dips: in case your shoulder is up for it, dip between parallel bars while on a belt with weight, it will train your chest muscles.

Regular Push-Ups: this typical bodybuilding and bodyweight exercise are great, to begin with, and for continuous training staples in the upper-body or full-body workout. Be sure to make use of a wider grip, as this will help train the chest muscle more than the usual narrow grip method.

Incline Push-Ups: if you discover a standard push up is too challenging at first, then you can begin with the incline push up. The steeper you set the incline, the less bodyweight that will require more work to push. It is also a good exercise that targets the lower chest region.

Decline Push-Ups:  is the push up that helps target the deltoid muscles in the upper chest region. It also adds more bodyweight to the exercise than a standard push up, hence making it harder.

Time under tension push-ups: when you considerably slow down a movement and pay more attention to a correct form, you will deliver great conditioning results. Gently pulling down into a push u and back will also slow down the starting position hence increasing the muscle mass.

Plyometric Push-Ups: these kinds of push up can be executed in several fantastical and fun ways (for instance, clap push-ups). These bursts of powerful plyometric movement will have the muscles developing at all angles.

Chest Dips: This is an awesome exercise that helps build strong chest muscle and sometimes considered to be the best form of chest exercise used in building the chest muscle. Chest dips not only adds depth to your chest, but it also adds to the width. Besides, as the body is not supported by the bench like in a chest press, this means that other muscles in the body are worked as you will have to exercise harder to stabilize the body weight. To do this, you need to either use two flat parallel surfaces that you can successfully dip between e.g., stable stool or parallel bars rather than dumbbells. Place your hands on the flat surface or the bars and hold your body at arm's length but with your arms locked and your knees bent so they are not in contact with the floor. With optimum control, keep lowering your body, and your elbows slightly pointed out till there is a slight stretch in the chest. Be careful not to bend too low so as not to hurt the joint in your shoulder region while at it. Be sure you contract your chest while exhaling to bring the body back to the starting position.

With dedication and the right technique, you can sure move from being a flat-chested human to a healthy, heavily built individual with an admirable chest muscle.

How to train chest for results

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