HOW TO BUILD A BIGGER CHEST AT HOME

To build muscle in any part of your body you need basically 3 things; that is energy, proteins and a stimulus. Let me explain why.

Proteins; Also known as the grow food, proteins provide the muscle building blocks required to put on more muscle and the required amount per day according to recent research suggests you need at least 1g of protein per pound of your body weight to optimize muscle growth. For example, if you are 160 pounds you will need 160grams of protein on a daily basis to put on muscle.

Energy: Of course you need enough energy to take you through your workouts meant to grow the muscle.

Stimulus: Our bodies respond to stress or a stimulus it is subjected to and a muscle will only grow when subjected to a stimulus of a certain threshold progressively over a period of time.

You need to know that these three above requirements are needed whenever you want to put on muscle at any given part of your body and therefor they are very important to note.

Before we dive into how to work out to get a bigger chest, I advise that you incorporate this (chest routine) into your weekly workouts and exercise other parts of your body too, simply because you don’t want to have a big chest with tiny legs, shoulders or arms. I don’t think you would look very nice.

So for the workouts, we are going to pick 2 or 3 of our favorite chest exercises, you can choose from dips, pushups or any other. We shall then do 6-12 reps for each exercise and 3 sets each. Make sure you work the chest at least twice a week but not so many times because we need to recover. So once we find that we can easily do 10-12 reps of a certain exercise we then progress by either doing a harder variation of the exercise or you can just add weighs either using a back pack (with water bottles to consistently add the weight) or you can use a weight vest.

For example if we take the pushup:

Exercise progress	Week 1	Week 2	Week 3
By weights	Body weight (10 reps, 3sets)	Bodyweight+5kg (8 reps, 3 sets)	Bodyweight+12kg (10reps, 3 sets)
By variation and reps	Shoulder width pushups (10reps, 3sets)	Diamond pushups (10reps, 3sets)	Leg elevated pushups (10 reps, 3sets)

What I am trying to say is that make sure you are progressing over time and also please take about 2-3 minutes rest in between. Be patient and consistent and you will see results. GOODLUCK.