When I first started building my chest muscles I was like so many people literally blinkered. Thinking it was as simple as doing various types of bench presses, okay initially the growth of the chest muscles was good but it wasn’t long before I was hitting plateaus in growth and strength. So here are my five tips for blasting through those chest muscle plateaus to build phenomenal levels of chest muscle.

How to build chest muscle tip 1: The exercise ball

   This is a much overlooked technique for building chest muscle but can be extremely effective.  First perform a set of dumbbell flyes on a normal flat bench aim for between 8 to 10 reps. Then without any rest select a lighter weighted set of dumbbells and do between 12 to 15 reps on an exercise ball. Take a 2 minutes rest and then repeat this superset twice more.

How to build chest muscle tip 2: Partial reps 

   Think you have taken your chest muscles to the point of fatigue, well then think again. By using partial reps in the incline bench press you can blast your chest muscles into new levels of growth.  Two things to consider here, first you will need a spotter and secondly only perform partial reps on the last set of the three sets. On your last set when you can no longer push complete reps, continue repping in the lower half of the movement until you are unable to move the weight anymore. This alone will blast your chest.

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How to build chest muscle tip 3: Overload your chest muscles

  Another great way to build a bigger chest is to apply an overload resistance doing the lowering phase of the exercise. Again with this movement only perform on the last set of the three. The best exercise to use is the decline bench press, use a weight which you feel comfortable to do 6 to 8 reps. For each rep of the third set get your spotter to push on the bar as you resist down to your chest before powering backup to the starting position.

 How to build chest muscle tip 4:  Max out first

  Looking to put extra muscle on your chest fast, well try the max out first technique. This technique works best with the flat bench. Select a weight which you know you can get 2 reps with and perform one set of one rep. Rest for 2 minutes and then do a set with a weight that usually do 6 to 8 reps with. You will find that you will be able to squeeze out extra reps has more muscle fibers are recruited.

How to build chest muscle tip 5: Power reps

 My final tip for building a powerful chest is to use explosive power reps.  For this exercise you are going to need a smith machine. This is awesome the idea is to push the weight off the chest as fast as possible, let go of the bar at the top of the movement, catch and lower to your chest quickly and repeat. Here is the lowdown, do one set of normal bench presses on the smith machine with a weight that you can do 6 to 8 reps. Then immediately strip off 70% of the weight, push the weight off your chest as fast as possible and release the bar at the top, catch the bar and lower to your chest with minimal resistance before exploding into the next rep. Do this superset twice.

  By adopting these powerful chest building tips you will never get into those dreaded chest building plateaus and your chest muscle gains will be incredible.

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