Upper chest tip | How to build a big chest

Everyone wants a big chest. Use this upper chest tip to add massive size to your chest, fast.

So many people are focused on lifting heavy weight to build a big chest. While there’s a time and a place for pushing heavy weight, the majority of your muscle growth is going to happen due to hypertrophy. This is when you flood the muscle cells with blood and expand the muscle fascia. You cause micro tears in the sheath and the muscle fibers grow back bigger and stronger. Basically, you’re chasing the pump.

One of the ways to get a big chest is to focus more on the incline movements. This will bring in that upper shelf and help your shirts hang off your chest more than ever. Watch the tip below and try placing this exercise in the middle of your chest workout for an insane pump.

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Can a Smith Machine build a big chest?

While most people frown on the Smith Machine for chest movements, we embrace it. In fact, in Gabe’s own words, he gained massive amounts of size on his chest when he started incorporating this movement. It was a combination of the tempo, the pauses, and the angle of attack the Smith Machine allows on the upper chest.

One of the advantages here, is that you can focus more on the mind-muscle connection and not worry about stabilization. It’s not a substitute for doing free weights, but rather an addition to your arsenal. Our theory is that you should always be changing your workouts to continuously shock your muscles. Muscle confusion is key to growth.

Where can I find more on how to build a big chest?

Gabe Tuft, and the entire Body Spartan Team, have developed an amazing program that will back massive size on your chest, and your entire frame. The first, is the Unleashed Program. It’s a 12-week, lean bulk program. The key to this program is that the workouts increase in intensity and volume over the course of the program. To add to that, the nutrition and cardio elements also increase. This is the main key in forcing growth, is having enough nutrition to support your increased intensity and volume, and then doing cardio to burn any excess calories and keep body fat low. We’ve included all of our bulking programs below for quick reference:

  

But what if I still need to lose body fat? I’m not ready to bulk.

No worries – we got you! Our shredding programs will get you lean and diced, all while helping you build lean muscle mass. You won’t gain as much muscle mass as you would on Unleashed BUT, the absolute best way to achieve the body your truly want, is to get the body fat low and THEN bulk up. It’s easier to keep the body fat off once you’ve been at a lower body fat.

Also, if you’re new to Body Spartan and you don’t know which program to choose, Genesis is recommended first with G2 being the follow up. G2 is more advanced and more intense. It also incorporates functional training exercises, active rest, and full body days. Both programs will get you shredded, but again, G2 is more advanced.

Forge5X, Ignite, and Savage Shred are our top shredding programs right now and are also the most intense. You can see all our programs here:

Do you guys have any sample chest workouts to help me build a big chest?

Dude, we’re the kings of sample workouts. We have lot’s of big chest workouts. In fact, we have an entire archive of workouts for every body part.

If you’re ready for nutrition, workouts, and cardio in easy-to-follow programs, then take advantage of our 14-day free trial!

Our All Access Pass gives you full, unlimited access to every one of our Body Spartan Programs! They each come with custom nutrition, workouts, instructional videos, custom calculated heart rates for cardio, and a whole lot more!

Start your 14-day free trial today and see the difference!