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How to Achieve a Bigger Chest?


We can't help but wonder: how did Robert Downey Jr., Chris Hemsworth, Chris Evans, and Mark Ruffalo get their upper bodies so fit and so muscular? I mean, they're busy saving the world and all, how did they find the time to work out and build their bodies?

Ha! We’re kidding. We know for a fact that these actors do intense upper-body workouts just to achieve their muscular superhero frames. Don't you want to know what they do to get that body? Well, lucky you! If you want to know how to have a muscular chest, then keep reading because we'll be sharing them with you today!                                                

Keys to A Bigger Chest

Doing chest workouts is absolutely the best way to build a bigger chest but before we delve deeper into that matter, here are the basics that you need to remember:

Eat More

The truth is, you'll never get a bigger chest if you are underweight. So, you need to fill up your body size by making sure that you have a solid nutrition profile. A lot of us take our protein, fats, and carbs for granted, but this is actually one of the factors that we need to focus more if we want stronger and powerful pecs.

Do Heavy Compounds

There's an ongoing debate about whether compound exercises are way better than isolation exercise. And for chest building, heavy compounds are highly recommended. Deadlift, squats, overhead press, and bench press are the fastest way to get the chest that you want. So do them the right way so that you’ll reap the awesome benefits of these exercises.


Muscles grow when you are resting, not when you are lifting or doing heavy exercises. So, make sure to take the time to rest and not overdo your training. Chest training should be done at a maximum of 2x a week.

Set Realistic Goals

No matter what you do, the average person gains a maximum of 21lb of lean muscle in a month. So it’s important to set a realistic goal with your gains. Of course, in no time, you are guaranteed to achieve those coveted pecs, so just keep chipping at it!

Top Three Best Chest Exercises

And now, here are three chest exercises that are guaranteed to give you the results you want, as recommended by James Grage, fitness enthusiast and co-founder of BPI Sports in Florida.


Barbell Bench Press

(3 sets of 20, 15, and 10 reps)

barbell bench press

The barbell bench press can be considered the "ultimate muscle builder." You can start the exercise using a wide grip set for 20 reps as a warm-up exercise before adding more weights for the second and final set.

(100 reps)

push ups

Push your limits by going overboard with your push-up exercises. It's simple, it can be done anywhere, and you don't need to rely on any gym equipment.

Inclined Dumbbell Press
(2 sets of 10-12 reps to failure)

inclined dumbbell press

This exercise is meant to showcase and carve out your pecs, making them look more rounded. Choose a challenging weight and try to do at least 10 reps for the first set. And for the second set, use the same weight but only stop until you feel like your muscle's limit has already reached its point.

By the way, we also just want to emphasize that chest workouts are not just a “male thing,” they're for everyone! Many women have this notion that chest-specific exercises can shrink the size of the breasts, but the truth is, engaging in this type of exercise can actually help your breasts stand out even more!

Additionally, chest exercises don't just tone the upper body; they also help improve posture, keep the body more symmetrical, and make you stronger. Now, what are you waiting for? Strap your lifting straps and start your upper body workout!

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