Here’s How to Build a Bigger and stronger Chest. The key to increasing the size of your chest muscles is to eat more and to get stronger, the two work hand in hand to initiate proper chest development. Build a foundation before you even think of adding isolation exercises.
Eat More. Your chest will never be big if you’re underweight, to develop a sufficient foundation you must gain weight. Check the minimum weights for your height. To gain weight: eat every 3 hours and focus on calorie dense foods.
Incorporate Heavy Compound Lifts. Free weight compound exercises like the Squat, Deadlift, Bench Press and Overhead Press are the fastest way to build overall strength & bulk. Do them often & heavy.
Rest. Your muscles grow when they rest, not when you train them. Train your chest maximum 2x/week. Eat your calories so your chest gets the nutrients it needs to recover and grow bigger, make sure you do not overtrain.
Lift Fast. Lifting fast recruits more muscle fibers and lets you use more weight, which stimulates chest growth. Lift as fast as you can on the way up with good technique. Way down under control but not slow. Always us a spotter.
Use Proper Technique. A partial bench press doesn’t work your chest through a full range of motion. Touch your shirt on the way down, lock your elbows at the top. Lower the weight if you have to. Cheating on the bench will only hinder your progress.
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