People face difficulty to build a perfect chest shape. You have tried many things but didn’t get your desired results. I have also faced these issues and after trying these simple yet effective chest workout and diet plan it helps me to get some amazing results in my chest.
I hope this chest workout and diet plan will also help you to get your dream chest.
Here are listed very simple yet effective workout for perfect chest shape.
1. Regular Push-ups
Start with push-ups for the warm-up and pump your chest.
How to do push-ups
Step 1. Place your both hands on the ground and straighten your body. See the below image for correct position.
Your hands are slightly wide as compared to shoulders.
Step 2. Go down slowly near to the ground and hold for 3 to 5 seconds. Then come back to the previous position slowly. See below image for reference.
Some people do it completely wrong by doing this exercise very fast. This will not give a good pump to your chest.
The flow of blood to your chest is very important for you to pump it up. So, remember don’t do it very fast.
Let’s look at the next exercise.
2. Butterfly Machine- Chest Workout
Butterfly workout will help you to define the shape of your chest especially your middle chest line (inner chest).
It will make your chest tighter and make it wider.
Do 3 sets with 20 repetitions on your chest day. If your gym has not butterfly machine then you can also do a flat bench fly.
Follow the below steps for a fly chest workout on the flat bench.
Step 1. Lie down and hold a pair of dumbbells with normal weight with which you are comfortable, on your hand.
Step 2. Spread and straight your hand, parallel to the floor. (See below image)
Step 3. Slowly lift your hand and combine them just like you do on butterfly machine.
(see below image for reference)
Do this exercise, 3 sets of 20 repetitions.
3. Incline Bench Chest Press
This exercise will train your upper chest. It will shape your upper part of the chest and make it more tight and thicker. Start with low weight and gradually increase weight.
Don’t grip so wide or don’t grip so closely. Just grip slightly wider than your shoulders.
Do this workout, 3 sets, and 10-15 repetitions.
4. Barbell Flat Bench Chest Press
This exercise will affect your mid-chest portion. This will make your chest heavy and thicker. This is also an important workout. Some people skip this exercise but this is also the main exercise for your chest workout.
Do 3 sets of 10-15 repetitions. Take proper wait after every repetition. Take maximum 40 seconds of rest.
5. Barbell Decline Bench Chest Press
This workout will build your lower chest area. People who are facing Gynecomastia (man boobs) problem this is the perfect workout to reduce enlarged breasts in men. It will give you the perfect lower chest shape and tighten it.
How to perform decline bench Chest press just follow below steps:
Step 1. Lay down on decline bench.
Step 2. Grip the bar with slightly widening from shoulder.
Step 3. Slowly bend your elbow to your chest and hold for 3-5 seconds.
Step 4. Go back to your previous position.
Do this exercise, 3 sets followed by 10-12 repetitions. This can be difficult for you if you are a beginner. Do with your spotter or partner for the help.
Don’t do these exercise movements fast. Do it slowly this will give a positive impact on muscles.
See Also: Best Protein Rich Foods For Muscle Mass
Diet Plan for Bigger Chest
It’s a simple formula more calories is equal to more mass. For bigger and wider chest you need to take 500 extra calories in a day. This will surely add gains in your chest. See below diet plan for your chest.
Breakfast (After workout)
- Eat 4 eggs if it makes heat in your body then eat egg white only.
- 2 or 3 slices of whole wheat bread or brown bread.
- 3 or 4 tablespoons of peanut butter you can spread peanut butter on bread if you like.
- 2 glass of milk
- 2 Bananas you can eat as it is or you can make banana shake but remember to add fewer sugars.
This will give you around 500 calories.
You should eat after every 2 hours. It is recommended that you should take 6 small meals in a day but many people take 3 large meals in a day which is unhealthy for our body.
Now, look at our next snack meal.
Snack (2-3 hours after breakfast)
- 1 Cup oats use plain oats and cook it by yourself. Consume masala oats, not sweet oats made in milk. Use light masala.
- Eat 2 or 4 almonds.
- Eat scrambled eggs (4 egg white and 1 whole egg).
- Brown Rice, don’t eat white rice as it has less nutrition.
- Have some peanuts.
- Salad (tomato, onion, and cucumber)
- Make your protein shake. (Whey protein with milk)
- Whey protein shake
- 2 Bananas for carbs
- Brown rice
Before Bed Meal (1 hour before sleep)
- 2 boiled Egg
- 1 rice cake (no salt, no sugar)
- Peanut butter spread on the rice cake
- 1 glass milk
That’s it, guys. Thank you so much for your time.
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