Log in to BOXROX Pro

9 Great Tips to Help Grow Impressive Chest Muscle

Upgrade your upper body.

Use these great tips to help grow impressive chest muscle and optimise your training.

They have been chosen and described by Gravity Transformation.

Great Tips to Help Grow Impressive Chest Muscle

“Building up your chest can improve your appearance, and it can make everyday tasks like opening a door, getting up off the floor, and lifting heavy objects much easier.”

chest workouts with male athlete Grow Impressive Chest MuscleSource: Depositphotos / CrossFit Inc

“Not only is the chest one of the first things that people notice about your physique, but it’s also one of the largest muscles in your upper body so it highly influences overall upper body strength.”

“Unfortunately, many guys are stuck and unable to add muscle to their chest, especially the upper chest so today I want to go over some solid tips that are proven to help your chest grow.”

1. Use a Bodybuilding Bench Press Style Not Powerlifting Technique

“The first one is to use a bodybuilding bench press style rather than a powerlifting one. Now I know I may get some flack for this, since bench pressing like a powerlifter seems to be very trendy lately, but I’d like to go over some of the differences.”

“The main difference between the two bench pressing styles is that with the powerlifting bench press, you focus on keeping the range of motion as short as possible because that helps you lift the most amount of weight possible.”

Mistakes Slowing Down Chest Gains Chest Workout for Perfect Pecs

“The two main ways you can decrease your range of motion are by either using a wider grip or by creating a more pronounced arch in your lower back to bring your body closer to the bar.”

“On the other hand, a bodybuilding bench press style would require you to still keep your back arched, but much less of an arch in order to increase the range of motion. That’s because, for maximum muscle growth, it’s simply better to train your muscles through a full range of motion, thanks to three main benefits.”

Grow Impressive Chest Muscle – Higher Levels of Muscle Activation

“The first is that a full range of motion on the bench press will produce higher levels of muscle activation.

“Second, different parts of a movement emphasize different parts of a muscle, and by going through a full range of motion you’re able to train the muscle in its entirety.”

“And third, it’s beneficial to overload your muscles in their stretched position, and going through a partial range of motion isn’t able to do that quite as well as a full range of motion. So, if your goal is to maximize muscle growth, a bodybuilding bench pressing style is more effective than a powerlifting one.”

2. Press Your Hands Inwards

“Another thing that’ll help is to focus on pressing your hands inwards during barbell bench pressing and dumbbell hex pressing movements.”

“This is a simple technique adjustment that you can use to maximize chest growth. When you’re bench pressing imagine that you’re trying to bring your hands together. This obviously won’t happen because the barbell is fixed and it won’t bend. But by focusing on squeezing your hands together, it’ll increase chest activation because one of the primary functions of your chest is to perform shoulder horizontal adduction.”

“This is basically a fancy way of describing bringing your arms from really wide out at your sides in together towards the midline of your body. So, by squeezing your hands together on the bar, even though your hands will stay in a fixed position, it’ll increase the tension placed on the chest.”

Watch the video for the rest of the great tips.

Video – Tips to Help Grow Impressive Chest Muscle

Learn More – Tips to Help Grow Impressive Chest Muscle

How to Increase Chest Size and Strength

Best Way to Train the Chest for Hypertrophy (Muscle Mass)

3 Hacks for a Bigger Chest

Upper Chest Exercises Ranked (Best to Worst)

9 Best Dumbbell Chest Exercises

Muscles of the chest

Learn more about the anatomy of the chest.

The muscles of the chest are attached to the ribs and help you with breathing

The muscles of the chest are attached to the ribs and help you with breathing. They also support your organs, which means they’re important for posture, too.

When you breathe in, your diaphragm contracts and moves downward. This makes room in your chest cavity for air to fill it, so that when you breathe out all that air is squeezed out of your lungs through tiny tubes (called bronchi) that lead into each lung chamber (where oxygen attaches to red blood cells).

The muscles between the ribs that run horizontally are called the intercostal muscles

The muscles between the ribs that run horizontally are called the intercostal muscles. They are small, flat muscles that connect to either side of a spine and help move it up and down.

There are two types of intercostal muscles, external and internal

  • There are two types of intercostal muscles, external and internal.
  • The interior or internal intercostals (also called “true intercostals”) run between the ribs themselves, while the exterior or external intercostals (also called “false” or “superficial” intercostals) run between the sternum and cartilages of ribs above it.

The external intercostals pull the ribs up and out during inspiration

The external intercostals, which are located between the ribs and attached to their inner surfaces, contract during inspiration. They pull the ribs up and out during inspiration.

The internal intercostals assist in expiration by pulling the ribs down and in

The internal intercostals assist in expiration by pulling the ribs down and in.

The external intercostals have a different function; they pull the ribs up and out, assisting in inspiration. The internal intercostal muscles are smaller than their external counterparts, but they can contract with greater force.

This gives them an edge when it comes to keeping your lungs open during heavy breathing or strenuous exercise.

The muscle found directly beneath your breasts is called the pectoralis major

The pectoralis major is a large muscle in your chest, connecting the upper arm to your breastbone. Its main function is to flex and adduct your arm toward the centre of your body.

It also helps you move your arms from side-to-side and rotate them inward, which is why it’s also called the chest muscle.

The pectoralis major has two parts: a superficial part that covers most of its surface area (called “pectoral”) and a deeper inner part (“major”).

Each part has its own nerve supply, but they are separated by other muscles that can be damaged during an injury or surgery without any effect on either one individually—so don’t worry!

This muscle connects your chest to your upper arm, flexing, adducting and rotating your arm at your shoulder joint

The pectoralis major is a broad, flat muscle that extends from your upper arm to your breastbone. Its function is to flex, adduct and rotate the arm at the shoulder joint.

External obliques can flex and rotate your spine and help support your lower back

The external obliques help to flex and rotate your spine, as well as support your lower back. They’re located on the side of the body, so if you want to feel them, just stand sideways in front of a mirror.

You can see that they’re located under the abdominal muscles and act like a corset — they give shape to your waistline!

The serratus anterior muscle helps with shoulder movements and is located behind the chest wall between ribs 1-6 in this area. The serratus anterior is responsible for raising your arm above shoulder level (as seen when doing push ups).

Your chest has a number of different muscles that all work together to move, support and protect you with every breath you take.

Your chest has a number of different muscles that all work together to move, support and protect you with every breath you take.

The intercostals muscles are located between your ribs, as their name suggests. They’re involved in breathing.

The pectoralis major is the large muscle on each side of your chest; it’s responsible for moving your arms forward and backward.

The pectoralis minor is another small muscle under the pectoralis major; it helps stabilize the shoulder joint when you lift something heavy or perform exercises like push-ups or pull-ups (which focus on these two muscles).

Finally, there are several other small muscles within your rib cage that help provide stability as well as assist with breathing by expanding and contracting during inhalation/exhalation respectively

References – Tips to Help Grow Impressive Chest Muscle

1. Research indicates that doing bench presses through a full ROM leads to more strength gains compared to not locking out your elbows on the top. https://pubmed.ncbi.nlm.nih.gov/15903383/

2. If you’re new to the gym, research indicates that you only have to train each muscle once per week for optimal gains https://pubmed.ncbi.nlm.nih.gov/24739294/ https://pubmed.ncbi.nlm.nih.gov/28316261/ https://pubmed.ncbi.nlm.nih.gov/17313289/ https://pubmed.ncbi.nlm.nih.gov/8081322/ https://pubmed.ncbi.nlm.nih.gov/21881534/

3. Once you’ve passed the beginner stage, however, which means you can no longer increase resistance every workout, you’ll need a higher frequency to maximize gains, as shown by a 2016 systematic review and meta-analysis. https://pubmed.ncbi.nlm.nih.gov/27102172/

4. “The current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week.” https://pubmed.ncbi.nlm.nih.gov/27102172/

5. What’s more, another analysis found much better muscle and strength gains with each extra workout per muscle per week, even when total training volume was similar between groups. https://www.strongerbyscience.com/frequency-muscle/

6. This 2016 paper published in the Internal Journal of Sports Medicine. “a constant-rep resistance training (RT) routine (CONSTANT) that trained using 8-12 RM per set, or a varied-rep RT routine (VARIED) that trained with 2-4 RM per set on Day 1, 8-12 RM per set on Day 2, and 20-30 RM on Day 3 for 8 weeks.” “Effect sizes favored VARIED over CONSTANT condition for elbow flexor thickness (0.72 vs. 0.57), elbow extensor thickness (0.77 vs. 0.48), maximal bench press strength (0.80 vs. 0.57), and upper body muscle endurance (1.91 vs. 1.28).” https://pubmed.ncbi.nlm.nih.gov/27042999/

7. Data indicates that you need a variety of rep ranges to maximize growth in all types of muscle fibers. https://pubmed.ncbi.nlm.nih.gov/15335243/

8. A 2021 study by Rodriguez-Ridao and his colleagues looked at the effects of five different bench press angles on muscle activation (0°, 15°, 30°, 45°, and 60°). “An inclination of 30° produces greater activation of the upper portion of the pectoralis major. Inclinations greater than 45° produce significantly higher activation of the anterior deltoid and decrease the muscular performance of the pectoralis major.” https://www.mdpi.com/1660-4601/17/19/7339

9. One study found that the dumbbell bench press leads to higher chest activation. https://pubmed.ncbi.nlm.nih.gov/27669189/

Image Sources

Related news