HOW TO GET A BIGGER CHEST NATURALLY | From a Skinny Guy Who's Done it | At Home or at the Gym

This post is an extension of my latest YouTube video, "HOW TO GET A BIGGER CHEST NATURALLY". If you haven't seen it yet, I would recommend you watch the video first and come back to these resources afterwards. Link: https://www.youtube.com/watch?v=78eRTPd4WPY&ab_channel=BenSmith


If you're here because you have seen the video - welcome! Below I've made a complete list of exercises mentioned in the video, along with 3 sample training programs to get you thinking. I hope these may help you develop your own program tailored to the situation you're currently in!




LIST OF EXERCISES:


Main compound: Bench or DB press

Supplementary: Incline and decline press

Flyes at all angles - or cable cross overs

Dips

Machine dips

Hex press [or plate press] - can superset with flyes

Cross front raise

Close handed push up with hands raises

Close grip bench press

Banded push ups

Isometric holds

Advanced techniques: Drop sets and 1 1/4 reps



SAMPLE PROGRAMS:


Add in any banded push ups, isometric holds, drop sets or sets of 1 1/4 reps if you're experience sees fit. THESE ARE JUST SAMPLE PROGRAMS TO PROVIDE IDEAS, THEY ARE NOT TAILORED PROGRAMS THAT WILL WORK FOR EVERYONE.


1 - Primary and Accessory Program (2x per week)


The form of progressive overload will be increasing weight.


a) Primary

- 5 x 6-8 // Bench Press - 3 mins rest

- 3 x 8-10 // Incline Dumbbell Press

- Superset // 10 x Flat or Incline Dumbbell Flyes [depending on week point]

w/ 10 x Flat or Incline Hex Press [with the same dumbbells] - 3 sets, 2 mins rest

- Superset // 10-12 x Close grip push up with hands raises

w/ 12-15 each side x Cross front raise - 3 sets, 90 secs rest


b) Accessory - Can be coupled, with abs, triceps, or shoulders [making a push day for example], or trained alone as a lighter day in the week.

- 5 x 6-8 // Close Grip Bench [shoulder width apart] - 2 mins rest

- 4 x 15 // Flat Flye With A Twist [internal rotation at the top] - 1 min rest

- 4 x Failure // Dip With Feet On a Resistance Band - 1 min rest


2 - Breaking Down the Chest Into Its Components (2x per week)


The form of progressive overload will be increasing weight.


a) Flat and Decline Movements

- 5 x 6-8 // Bench Press - 3 mins rest

- 3 x 10-12 // Dips [assisted of weighted]

- Superset // 8 x Flat Dumbbell Press

10 x Flat Dumbbell Flye - 3 sets, 2 mins rest

- Giant set [3 exercises] // 8 x Decline Smith Press

w/ 10 x Decline Dumbbell Flye

w/ 10 x Decline Hex Press [same dumbbells] - 3 sets, 2 mins rest


b) Incline Movements with ... [shoulders, arms, a push session, etc]

- 5 x 6-8 // Incline Dumbbell Press - 3 mins rest

- 3 x 12-15 // Incline Dumbbell Fly - 90 secs rest

- 3 x10 // Incline Plate Press - 90 secs rest

These final two exercises can be super-setted with each other or an exercise from a separate muscle you're training.


3 - Home Workout Program (2x per week)


Your choice of exercises may be limited here, so I advise German Volume Training. This reduces the number of exercises, focusing on volume and tempo - all the movements should be performed with a 4-0-1-0 temp (4 secs down, 0 secs bottom, 1 sec up, 0 secs top).


The form of progressive overload will be increasing weight, or tension - for example, more weight in backpack, heavier bottles, or tighter bands.


a) Flat / Incline / Inner Chest Focussed

- 10 x 10 Banded Push Ip, or Weighted Push Up With a Backpack [progressing to stiffer bands, or more weight in the backpack] - 90 secs rest

- 3 x 10-12 Wide Handed Press Up With Feet Up [on chair for example] - 60 secs rest

- 3 x 12-15 Banded Hex Press or Hex Press [with bottles, a backpack, or dumbbells if you have] - 60 secs rest


b) Flat / Decline / Wider Chest Focussed

- 10 x 10 Dips [on bars, between chair tops, etc.] - 90 secs rest

- 3 x 10-12 Close Handed Push Up With Hands Raised - 60 secs rest

- 3 x 12-15 Banded Flyes [band around your back, flyes in front] or Flyes [with bottles, a backpack, or dumbbells if you have] - 60 secs rest


While you're hear, why not have a look around? Or head over to my instagram @bensmithlive to connect!