Guide on how to grow a big chest

[ConfusedBolivian]

So, in this guide i will show you step by step how to get a big chest.
My chest is big because i follow this same steps in my training, my chest used to be a laging part in my body but now it is one of my best features

So basically my advice is advice that was used by bodybuilders in the 70s but now it has been forgotten. This is advice Reg Park gave Arnold to have a huge ass chest

1.Get strong at the bench press
The stronger ur bench, the bigger ur chest, specially if it is bench press with a wide grip
My pr is 27 reps with 225 and 2 reps with 405.
But wide grip isolates more chest and makes the triceps work less.

2.Toraxic Expansion
Our tórax is made of cartílage, we can make the tórax wider with certain exercises and make our back and chest wider this way.
Focus on heavy dumbells flyes, focusing on the bottom strecth position in a rep range of 8-10 heavy dumbells.
Also do Pull overs, focusing on the strecth always not much on the weight bcs this exercises can make injuries very easy

Basically this is all you need, hitting chest 3 times a week with heavy bench press sessions and stretching that tórax for a wide ass chest.

 

[SwissArms]

So to get a bigger chest you bench press?

In before pinned in BOTB

 

[SwissArms]

>"2 reps with 405"

 

[ConfusedBolivian]

So to get a bigger chest you bench press?

In before pinned in BOTB

More important is toráxic expansión wich very few people do, they use the gay machine wich dont have the same effect

 

[ConfusedBolivian]

View attachment 3215236
>"2 reps with 405"

 

[Kroker]

Daddy milkers

 

[SwissArms]

View attachment 3215239

you look like a fag with those shorts

 

[ConfusedBolivian]

Wh

you look like a fag with those shorts

y so much hate? Weirdo

 

[Coeus]

What about incline bench

I dont want an andrew tate chest

 

[ConfusedBolivian]

What about incline bench

I dont want an andrew tate chest

Of course you have to do both