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#FitnessFridays: How to Build Your Chest

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I remember spending countless hours surfing the internet for chest workouts. I was dissatisfied about my chest. When you think about it, the chest is the first thing that enters the room. My small frame didn’t help with my self-esteem.

When I would be in social environments, most times I’d become body conscious. When I did something about my small chest, I noticed my posture change, and my energy was more open and attractive to people. I could have conveniently been the person who is just too lazy to understand the reward of bodybuilding.

I refused to be the guy who would say “this is just how I’m built.” I wanted to feel significant, someone who had developed in all areas of their life, and I wanted to start with my health! 

To develop your chest, you first have to understand the anatomy, and kinesiology of the pectoralis major and minor.

You should look at your training as a puzzle that needs to be solved.  Most of all, you need to develop a strategy that can fit into your lifestyle in order for this training method to work.


Man Boobs

All males have some element of breast tissue, and this can sometimes grow because of hormone fluctuations of weight. All men have a certain amount of estrogen in their body and that is normal.

Gynecomastia is the excessive growth of breast tissue in men and is caused by high levels of the female hormone estrogen. Gynecomastia is a condition that makes breast tissue swell. It can happen when the balance of two hormones in your body is thrown off.

Pseudogynecomastia (pseudo-y-neco-mas-tia) is the second main type of man boobs. Pseudogynecomastia is excess fat into the body and it stores the excess fat behind and around the areola (Nipple). Maybe you don’t have excessive fat around your chest area. Maybe you have a flat chest. Or what people like to call a bird chest.

How to Train Your Chest

Understanding two major muscles groups that make up the chest is vital for your training success. Two muscles that make up the chest, The Pectoralis Major might be the most trained muscle in the gym, despite its popularity very few people know how important training the Pectoralis Minor is— which is just as important. Knowing this information will make your training strategy more effective than the average gym goer.

Pectoralis Major and Minor

The Pectoralis Major is a thick, fan-shaped muscle contributing to the thoraco-brachial motion. It has a wide origin on the clavicle. It’s the underrated, but extremely essential, Pectorals Minor muscle. This muscle is thin and flat. For beginners general fitness enthusiasts, and athletes looking for general improvements for Pectoralis Major, arm strength is vital.

When we think about developing the chest, we hop on the flat bench right away, which is a great start. But this way of training won’t allow you the full range of motion. Having a great range of motion helps improve joint functions and allows you to activate other muscles to have a successful and safe completion on any exercise.

Training Pectoralis Major

Consistent gym-goers often only consider training the Pectorals Major in hopes of building a bigger chest, and this is a good technique. However, you will miss something when you leave the Pectoralis Minor out the training equation. The Pectoralis Minor is attached to the ribs and to the shoulder blade. It is about equal in size to your biceps muscle, meaning that when you train the Pectoralis Minor, it contributes some serious gains to your chest muscles in general.


Chest Workout A 

Workout Split 

  1. Incline Dumbbell Press 4 x 10 to 12 reps 
  2. Incline Bench Press 4 x 10 to 12 reps 
  3. Flat Bench Dumbbell Press-Over 4 x 10 12 reps 
  4. Flat Bench Press 4 x 10 to 12 reps 

Chest Workout B

Training Pectorals Minor 

  1. Dips – Chest Version 4 x 12 to 15 reps 
  2. Push-ups 4 x 10 to 20 reps 
  3. Dumbbell Fly’s 4 x 10 to 12 reps 
  4. Decline Press 4 x 10 to 12 reps 

I recommend training your chest twice a week, make sure you have a rest day in-between. On your second workout, make sure it isn’t as voluminous as the first.

For Chest A workout, your rep range will start between 10 to 12 reps with a weight that’s challenging but will allow you to take the weight up, which will allow you to decrease in rep (set 1 10- 12 reps, set 2, 8 – 10 reps set 3 8 to 6 reps set 4 6 to 4 reps) which will give you the adequate pump you need for growth.

Workout B shouldn’t be too strenuous, but still, feel challenging. After you complete a set take 30 to 60 secs rest break.  After you complete every 4th set take 60 to 120 secs break.


If you enjoy this article and want support on your fitness training, I want to extend my Facebook group: Fitbyjc Training. Fitbyjc Training is an education exclusive chat to help give you strategic planning to execute your fitness goals. 

Jonathan Chadwell

Jonathan Chadwell is a certified strength and conditioning specialist/personal trainer certified by NCCPT (National Clinic Certified Personal Training). Chadwell has an extensive background training individuals from all walks of life. He is the CEO and founder of FIT by JC. His company FIT by JC has over 5 years’ experience working with personal clients, nonprofit organizations, charter schools, and community events. He utilizes vast knowledge and resources to assist and inspire his clients on their journey to a healthier life via regular fitness activities and the integration of guided fitness programs, to make your health goals become a reality, in a caring, fun, and dynamic environment. Chadwell is a domestic abuse survivor, who found empowerment through fitness. He believes in the integrity of his own personal transformation and that of his clients, small fitness commitments contribute to a feeling of pride and that extend to other areas of your life. He encourages clients to focus on developing a lifestyle of self-care, that you may embark on the best version of yourself. He has a self-published book, "The Skinny Man Diet: How to Turn Skinny Fat into Muscle." Chadwell is also a successful model, lifestyle coach, and advocate for domestic violence awareness.

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