How to Build a Bigger Chest: The Best Training Routine and Exercises

Want strong pecs? Then read on

A well-developed chest is a defining feature of a strong physique, and many people set out on their fitness journey with the goal of building a bigger, more sculpted upper body. But with so much conflicting advice online, what is the best approach?

To achieve real growth, you need a structured training routine that includes progressive overload, the right exercise selection and proper recovery. Here’s what you need to know to maximise your chest gains.

The Science Behind Chest Growth

The pectoral muscles are composed primarily of the pectoralis major and pectoralis minor.

The pectoralis major has two key sections:

• The clavicular head (upper chest)

  
  

• The sternocostal head (mid and lower chest)

  
  

To develop a well-rounded chest, your training routine must target both sections effectively.

Studies suggest that using a mix of compound and isolation exercises, along with varying angles of resistance, is key to optimal muscle hypertrophy.

The Best Chest Exercises for Size and Strength

1. Barbell Bench Press

• Why? The king of chest exercises, engaging the pectorals, triceps and shoulders.

  
  

• How to do it: Lie on a flat bench, grip the bar slightly wider than shoulder-width, and lower it to your chest before pressing it back up.

  
  

• Reps & Sets: 4 sets of 6-8 reps.

  
  

2. Incline Dumbbell Press

• Why? Targets the upper chest, which is often underdeveloped.

  
  

• How to do it: Set a bench to a 30-45° incline, press dumbbells from shoulder level upwards.

  
  

• Reps & Sets: 3 sets of 8-12 reps.

  
  

3. Dips (Chest Focused)

• Why? A great bodyweight movement that works the lower chest and triceps.

  
  

• How to do it: Lean forward while dipping to increase chest activation.

  
  

• Reps & Sets: 3 sets of 10-12 reps.

  
  

4. Dumbbell Flyes

• Why? Stretches and contracts the chest through a full range of motion.

  
  

• How to do it: Keep a slight bend in your elbows and lower the dumbbells in a controlled manner before bringing them back together.

  
  

• Reps & Sets: 3 sets of 12-15 reps.

  
  

5. Cable Crossovers

• Why? Keeps constant tension on the chest throughout the movement.

  
  

• How to do it: Pull the cables together in a hugging motion, squeezing at the bottom.

  
  

• Reps & Sets: 3 sets of 12-15 reps.

  
  

Training Tips for Maximum Growth

1. Progressive Overload

If you want your chest to grow, you need to gradually increase the resistance you lift. This can be done by adding weight, increasing reps, or improving form over time.

2. Train Your Chest Twice Per Week

Training your chest once per week may not be enough to maximise growth. Research shows that training a muscle group twice per week leads to greater hypertrophy. Try spreading your chest exercises across two sessions rather than cramming everything into one workout.

3. Focus on Form Over Ego Lifting

Lifting heavier weights can be beneficial, but poor form reduces muscle activation and increases injury risk.

Prioritise controlled, full-range movements to get the most out of every rep!

4. Prioritise Recovery

Muscles grow outside the gym, not in it. Ensure you’re getting enough protein, rest and sleep to allow your chest to rebuild and strengthen. Aiming for 1.6–2.2g of protein per kg of body weight per day is ideal for muscle growth.

Resources for Training & Nutrition

• PureGym UK – Affordable gyms across the UK

  
  

• MyProtein – High-quality supplements for muscle growth

  
  

• NHS Live Well – Official guidance on healthy eating and fitness

  
  

Building a bigger chest takes time, consistency and smart training. Focus on progressive overload, proper form and adequate recovery to see real results.

Whether you're a beginner or an experienced lifter, incorporating these proven exercises and training strategies will help you develop a stronger, more defined chest.

Stay consistent, train hard, and the results will follow!

Julien