How to Build Chest Muscles in a Week


How to Build Chest Muscles in a Week 

Have you ever come across an expert weight lifter before?

Even if a powerlifter is gigantic than you dream to be, we can actually study a lot about the power and size in their chest muscles. They tend to produce better force per unit of fibre and if you had to “peel back the onion” for each day, you would see some of the thickest, most well-developed chest on the planet.

on this post, we will be discussing How to Build Bigger Chest and How to Build Chest Muscles in a Week and How Your Pectorals Works and the perfect workout for you

These workouts become the basis for creating a better chest when used. And there’s no doubt the bench press demands considerable contribution from the chest, but it actually needs aid from the Anterior Deltoid (the muscles on the front of your shoulders) and triceps (the muscles on the back of the arms). This is where the bench press approach makes all the difference in the world when thinking of building pec size. Rather than focus on a big bench, if you focus on the big size, you’ll definitely get the best of both worlds.

Although great bench press technique alone won’t build the kind of chest that contradicts the like of top professional bodybuilder. In fact, many of the top bench pressers in the world would likely say that their monster chests arrive from all else they did on bench day. That’s right, the exercises you choose will be your defining factor on adding the size you actually want. With all of this in mind, let’s properly dive into certain key success build bigger chest muscles in a week

How Your Pectorals Works 

How Your Pectorals Works

If you have looked for ways to add critical mass and definition to your chest, it is definitely due to the fact you’ve probably been overlooking some crucial things. First, trying to pinpoint the lower and middle portions of the chest by using specific exercises is simply not going to help you. 

Your chest muscles are best stimulated by hitting many areas.

Those fibres came from the collar-bone, sternum, and your first six ribs, due to the single insertion point on the Humerus (upper arm), the muscles’ line of pull changes as you move your arm up from your waist to overhead. 

Guess what! The angle doesn’t change much at the sternum and rib portions of the chest. 

You don’t get? 

While your intention is to hit the lower chest or increase the size of the valley between your chest, no single exercise can successfully carry that out.

Therefore it is confirmed by electromyography studies (EMG) that have studied variations of angle and exercise. Meanwhile, as you change your arms place from below parallel to the ground to above your head, the upper pectoral activation changes with your whole pectorals muscle. This means you need to build your chest by angle variation, and that decline press and its variations may not officially focus on the lower chest, but they will aid the build of the overall size to the pectorals.

I realised how certain people insist on the want to build a lower or inner chest. They definitely will… If you build a bigger, thicker chest overall. And you do that by making sure you isolate various movements.

If you really want to get that shape and greatest thickness, you have to isolate and attack your chest with angles that form lines that compels your chest to stretch way back at the beginning of the lift and get squeezed tight at the end of the movement. The most proper way to do this is to lighten the load slightly, hit a few more reps, and do no less than four sets of each exercise.

Read: How to Get Rid of Back Fat

How to Build Bigger Chest 

How to Build Bigger Chest

Below are the 5 “Crucial ” exercises that will increase chest size. Add these weapons to your arsenal, and your chest will be thanking you in a few short weeks.

Isolated Standing Cable Flyes For Bigger Chest

Isolated Standing Cable Flyes

The tweaked more upright and arms location of the cable cross is one of, if not the, best exercises to increase overall chest mass. Just as the weight used is not very much, the range of motion is extreme, and with regular training, there is not an exercise that works more pectoral fibres.

Step out far enough from the machine so that you can get a maximal stretch across your chest. Begin with your arms were taken out from your sides, so they are parallel to the floor (showing a 90-degree angle at your armpit). With elbows slightly bent, pull across your body at chest height until your hand’s intercept. You can do this exercise seated if your pec Flye machine has that adequate range of motion.

Dumbbell Incline Flyes

Dumbbell Incline Flyes

This only works well to improve pec size if you use moderate weight and increase the range of motion. Ensure that your arms are almost fully extended. This exercise hits the clavicular/collar bone head (upper fibres) of the chest, which improves the overall thickness. Lying against the bench, the motion is the same as the standing cable Flye. Choose a maximal range of motion with the same hugging action.

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Wide-Grip Bench Press

Wide-Grip Bench Press

Since the range of motion is the name of the game, this exercise can nail your chest with a super-stretch when you take your time and lighten the load from your normal bench press weight. If your shoulders can take the stress, take a grip outside the deep knurls on the bar. Direct the bar all the way down to your chest, wait for some time, and then fire it up. Hitting solid reps of this exercise on pec day will not only help improve your bench but add to the thickness of your chest. this one of the best way to Build Chest Muscles in a Week

Single-Arm Cable Cross For Chest Muscles

Single-Arm Cable Cross

Nothing supersedes a good isolation exercise that targets on a side of your body at a time. Take the right step or two away from the stack and maximize your range. Stand way upright with your arm abducted out to the side, above shoulder height, to make about a 120-degree angle at the armpit. Pull down toward your waist and come totally across the front of your body. 

Underhand Cable Cross (from low-pulley place) 

Underhand Cable Cross (from low-pulley place)

This method is a bit tough. But it zeroes in on the whole chest to maximize fibre recruitment. Begin with your arms totally extended down at your sides with a 30-degree armpit place. Pull up, lengthening your arms out in front of you, following an arc pattern. Your arms should end up at shoulder height with arms fully extended. You can tailor down your elbows slightly during this movement.

This method is a perfect way and best answer to How To Build Cheat Muscles In A Week and How To Get Bigger Chest

A chest-defining schedule has two elements: 

  •  several isolated moves and several variations on both the angle of attack
  •  the type exercises you carry out. 

Hit some big mass exercises with a pile of lean cutting rep combinations. You’ll need to train your chest twice every week if you want this program to effect. The first workout of the week will be your strength or bench day, while the other workout of the week will always be your size and isolation day. 

Read: How to Get Six Packs

How to Build Chest Muscles in a Week

How to Build Chest Muscles in a Week

Below is the analysis of the week training plan we designed to maximize a rapid chest growth that will result in a week. 

Be aware that your anterior Deltoids will take a beating here, especially with the exaggerated range of motion. Be moderate while you add too much shoulder work to this program, and if you do want to hit your shoulders hard, they should be done on one of these days to maximize recovery.

Day 1 Workout

  •  Barbell Bench Press Wide Grip 4 8 150
  • Exercise Sets Reps Rest (Seconds)
  •  Incline Barbell Bench Press Wide Grip 4 10 150
  •  Incline Dumbbell Pec Flye 4 8 120
  •  Standing/Seated Pec Flye 4 10 120
  • Cable Cross 4 10 120

Day 2 Workout

  • Exercise Sets Reps Rest (Seconds)
  • Underhand Cable Cross 4 12 90
  • Standing Cable Pec Flye 4 12 90
  •  Incline Dumbbell Pec Flye 4 12 90
  •  Single-Arm Cable Cross 4 15 120
  •  Wide-Grip Bench Press 4 10 120

Most people exhaust their support muscles too soon when bench pressing. They empty their tank for their chest as their triceps and anterior delts shouldered the load. 

By using an alternating strength and hypertrophy workout per week and providing a rep and rest scheme that screams hypertrophy, your chest will get the load right from the get-go. 

Adding this wider than normal grip to your bench pressing movements will help you to fry your chest from rep one. 


I’d urge that you put more than enough stress on a large muscle group like the chest. You also need the best recovery especially when you train them twice every week.

If you’re not used to such an intense workout, don’t overdo it your first time you go through this split. For the first week, push yourself but keep the intensity a bit lower than your max. This will minimize soreness and allow you to perform the following week’s workout adequately.

I believe this post on How to Build Bigger Chest and How to Build Chest Muscles in a Week, have been able to answer your query.

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