Everyone wants to have a barrel chest with striations rippling with every little movement. Arnold Schwarzenegger seemed to have learned what it took to achieve this. There are several factors that play a part in building some good solid chest size. Some of which I’m sure you would have heard of, but there are some really undervalued exercises that are essential to growth. Allow me to show you what it takes to grow that huge chest you’ve always wanted.
Place a lot of value on squeezing exercises
In other words, dumbbell flies, pullovers, and cable flies should occupy 50% of your chest day. The chest grows from two different pressures placed on it. One of which is any pressing motion such as the bench press, push-ups, or dips. The other is the squeezing motion. The reason bodybuilders seem to have these massive chests and we can’t seem to attain them is because they have realized the value of squeezing exercises. Do dumbbell flies, cable flies, or pullovers as much as you are benching. It’s literally just as important. No one understands this. Take advantage of that.
Use high volume for chest day
Everyone loves to go straight to the bench press when they go to the gym. Obviously this is a mistake because it is essential that you work out your entire body just as thoroughly as your chest. It’s just normal for the chest to be worked hard often a couple times a week.
Eventually, however, the chest needs to be continually challenged and torn down. Your body will get used to the regular 3 sets and 12 reps. Counteract this by adding a ton of volume to chest day. Do 3 sets of flat bench, 3 sets of incline bench, 3 sets of decline bench, 3 sets of dumbbell flies, 3 sets of pullovers, and 3 sets of cable flies. THAT would be an excellent chest day.
There’s only one more incredibly important factor that needs to be covered to allow for maximum chest growth.
Make sure you are getting the required calories and protein
Growth will not take place if you aren’t getting enough calories and protein. You need to be getting more calories than you are burning, and you need to get at least a gram of protein for every pound that you weigh. So if you weigh 160 pounds, make sure you’re getting 160 grams of protein. If you aren’t getting enough of either of these things, you simply will not grow a huge chest.
If you implement each of these things into your new and improved chest day, you will find how effective they really are. Now it’s time to hit the gym! Go grow a huge chest that Arnold Schwarzenegger would be proud of.