Hollywood Tips To Building A Bigger Chest

This article was originally published by AskMen UK.

Welcome to our new fitness series in which you're going to build an A-list body – one body part at a time. We've teamed up with David Kingsbury, arguably the best PT in the world. This is the man who turned Hugh Jackman from a hairy-chested thespian to might-rip-your-head-off beast in no time. And, this time, he's going to transform YOU. Over to you, David...

As always, what I’m giving you here follows the exact principles I use when training the likes of Hugh Jackman to build hefty muscle. The goal is always maximizing growth within a tight time frame, so you’ll be getting plenty of bang for your buck from each session. It’s important when training the chest to keep your shoulders retracted and to really ‘feel’ for the contraction in your pecs.

To increase pectoral stimulation, begin each workout with this activation technique: on a cable fly machine, with one hand grab one cable without using a handle – so your palm is facing the floor. Stand side on to the machine and draw your arm across your body focusing on squeezing the pec on that side. Do this for 3 sets of 12 and your chest will get more from each session.

RELATED: Chest Workout Routines

Now you’re ready for the main event.

Start with this.

Dumbbell Complex (60 secs rest between sets):

  • A: Steep incline dumbbell bench, 3 x 10 reps

Acquire a bench and set it on a high incline. You don’t want to be fully upright but the angle should be relatively severe. With two moderately heavy dumbbells set at chest height, contract your pecs, exhale sharply and push the weights upward. Lower slowly with control

  • B: Low incline dumbbell bench, 3 x 10 reps

Don’t go anywhere. Just reduce the incline on the bench so it’s between where you were and being totally flat. As above, set the dumbbells next to your chest. Inhale deeply, ‘present’ your chest to ensure activation and drive the weights upward then back down.

  • C: Flat dumbbell bench, 3 x 10 reps

Yep, down again. With the bench completely flat, repeat the movement pattern used for the previous inclines. Really focus on squeezing your pecs at the top of each rep and lowering with a steady, fluid movement on the way down. Rest a minute then move on.

Now we move onto supersets.

Superset 1, 3 sets of each pair:

  • A: Dips x 12

With your chest already growing, head over to the parallel bars. Step up and sure your grip. Again, keep your shoulders retracted to get the most from this move. With elbows tight, dip your body, squeeze your chest and explode back up.

  • B: Cable fly x 12

Back where we started (Days of Future Past?). This time, grab both cables and set yourself in a strong stance. Exhale hard as your bring the cables together across your chest, squeezing your pecs hard.

Superset 2, 3 sets of each pair:

  • A: Tricep push down x 12

You’re already at the cable machine so no need for much rest. Okay, maybe a little rest. Then attach the flat handle to one side at a high point and grab it with both hands, facing the pulley. Keep elbows glues to your torso and push the bar down with force. Return upward slowly.

  • B: Medicine ball press-ups x 12

Grab a medicine ball, take a solid breather and set yourself in a press-up position over the ball, with your hands placed firmly on top of it. Lock your core, think on your chest and lower with control. Explode back upward. Warning: this will cause sweat to fly everywhere.

If you want to completely transform your body, check out the other body parts (below) I'm covering or download a full plan here.



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