How to Build a Bigger Chest in 28 Days

Aimless repping no longer cuts it. If you want a bigger chest you need to get scientific with your gym time. Alternate between our two lab-tested sessions to add size faster than ever. You don't need a white coat – but you will require a bigger T-shirt.

Session 1: Turn up the volume on your training

Before you start building, you need to lay the foundation for growth: strength is the only true shortcut to size. Fusing old-school German volume training (a weightlifting staple) with innovative tabata protocols will maximise the flow of blood to your muscles for hyper-efficient results.

Rest for two days before taking on the next session.

Barbell bench press

Sets: 10 / Reps: 6 / Rest: 60 secs

Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.

Repeat the following four-move press-up circuit twice to force blood into your pecs, providing them with nutrients and improving your posture to iron out any imbalances. This circuit can be done almost anywhere.

Reverse grip press-up

Sets: 1 / Reps: 60 secs / Rest: 90 secs

Get down into a press-up position with your hands placed so your fingers are pointing towards your toes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

Press-up

Sets: 1 / Reps: 60 secs / Rest: 90 secs

Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

Incline press up

Sets: 1 / Reps: 60 secs / Rest: 90 secs

Place your hands slightly wider than shoulder-width apart on a bench, with your feet planted on the floor. Bend your arms and lower your body until your chest touches the bench. Push your body back up to the starting position.

Clap press-up

Sets: 1 / Reps: 60 secs / Rest: 90 secs

Get in a press-up position, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next press-up.

Session 2: Put your body under the microscope

Manipulating the fibrous tissues around your muscles can make or break your results. Your next gym workout allows for greater fascial stretching before hitting the pectoralis major (for depth) and minor (width) to boost expansion in all directions.

Rest for two days before going back to session one. A bigger chest is 28 days away.

Pectoral stretch

Sets: 1 each side / Reps: Until time / Rest: 60 secs

While standing, place your hand behind you and push into your lower back. Pull your shoulders back and push your chest out. Return to the start position.

45-degree incline dumbbell chest press

Sets: 4 / Reps: 12 / Rest: 60 secs

Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.

Flat dumbbell flye

Sets: 3 / Reps: 12 / Rest: 60 secs

Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement.

Dumbbell incline fly

Sets: 3 / Reps: 12 / Rest: 60 secs

Hold a dumbbell in each hand and lie on an incline bench. Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. Reverse the action and bring your arms above you again, then repeat.

Dips

Sets: 4 / Reps: 12 / Rest: 60 secs

Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out. Drive yourself back up to the top and repeat.