How to Grow Your Pecs

By : Naeem Semerkant

Fitness Rebel
Jul 21, 2017 · 2 min read

Growing my pecs was probably one of the hardest things I ever did it took over 4 years, so trust me I know what it’s like to be flat chested. Growing your chest is one of the hardest things to do for a natural lifter but after years of trial and error of hundreds of techniques I think I’ve found the best way for a natural athlete to grow not only their chest but other major muscle groups.

The most important thing to growing a big, strong chest is wait for it, the biggest kept secret, BENCH!!! If you bench press with good form it will blow up your chest. I’m not even joking around in the last 10 months my entire chest workouts have been flat barbell bench press and incline bench press and my chest has grown more in the last 10 months than it ever did before.

So if you want to grow your chest you need to work on your bench press. How do you do that? Easy. You need to do work on building strength through progress overload, which increasing the intensity of a work out from the last workout.

My Chest Program

1) Nutrition is key to growing your muscles and shedding fat. Having a good diet that fits your body’s needs will not only help it grow but also it will keep you healthy.

2)I recommend training every muscle at least twice a week. The way I do it is push (chest, shoulders, triceps), pull (back, biceps) , legs, repeat.

3) The first time in the week you bench press prioritize strength building meaning 3–5 repetitions 5 sets. So 5 sets of flat bench and 5 sets of incline bench. The reason we prioritize strength first is because it’s the beginning of the week you come back from rest day strong and your able to push more weight and the more strength you have the more your muscle will grow.

4) The second time in the week you bench prioritize muscle building meaning you preform 8–12 repetitions 4sets. Again 4 sets of flat and 4 sets of incline. The order is your preference.

5) This is the most important step without this, this whole program is useless. implement progressive overload. The way you do that is: let’s say you start the program and in the beginning of the week you bench 225lbs for 3 reps the next week you wanna bench 225lbs for 4 reps and the week after that 5 reps. But the week after that instead of going to 6 reps you increase the weight on the bar by 5 lbs so now you start from the beginning 230lbs for 3 reps and so on and so forth.

You want to also follow this routine when you bench the second time in the week.

Keep posted because next Friday I will be reveal all my tips about how to grow arms 1–2 inches in just 8 weeks.

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