Push Up Machine

How to Get a Bigger and Defined Chest?

You will come across a lot of exercises on the internet, but finding the right one can prove to be difficult for you. You need to be familiar with different workouts and see what works best for you. If you're a beginner then you need to proceed with the basic exercises then move on to intermediate training. After months of training, you can move to the advanced exercises. aren't as easy as you expect them to be. In this article, we would look at different exercises you can try for getting a bigger and defined chest.

The Right Ways to Acquire Bigger, more Defined Chest

1) Eat the Right Food

Well, it is important to spend time in the gym but your hard work would be in vain if you didn't maintain a proper diet. If you're working out on a regular basis then you need to eat the right food to get more muscles. It is your diet that would help you get your desired results. Let's look at some of the foods you should be eating.

Whole eggs.

Tuna.

Salmon.

Leafy vegetables.

Beans and legumes.

Fruits.
Nuts and seeds.

You need to replace carbohydrates with protein. We are not saying to completely avoid carbohydrates but maintain a low carb diet to gain chest muscles. It is advisable to plan a diet as per your body type. There are three body types: ectomorph, mesomorph, and endomorph; check your body type then plan your diet and exercise accordingly. Avoid sugar, spicy food, and dairy products. Cheat day is acceptable once a week but for the remaining six days, following a diet plan is required.

2) Strength and Muscle Building Training

Now moving on to workouts, you can try various things or push-ups variations. You can use equipment or do freehand exercises. It's your personal preference. If you're just starting off then go for the basic exercises, like regular, side by side push-up, incline dumbbell press, barbell bench press, resistance band crosses over can work great for you. Now, after months of training as a beginner try to do intermediate level exercises then move on to the advanced exercises.

3) Importance of Form

If you're not maintaining the right form then the exercises you do won't be effective. Don't focus on how many reps you're doing but focus on each muscle. Do each exercise slowly and steadily. The better your form is the better results you will achieve. If you're having a hard time maintaining posture, then try chest exercises with bands.

4) Recovery Days

Most people believe that if they regularly workout without taking rest days then that would give them good results. This is not true, you need recovery days so that your muscles, nerves, connective tissue would build up. Take at least one to two days off a week.

5) Get Enough Sleep

If you are regularly going to the gym or working out at home then sleep is a must. Most people neglect this. If you're not getting enough sleep then your adrenals will become fatigued and it would produce more cortisol than what your body requires. If you want better results then get enough sleep!

Final Takeaway

Choose the right chest exercises to get your desired results. You can try bodyweight exercises as well. Combine different chest exercises like chest push-ups and make a set to do it at least three to four times a week for better results. Always remember to focus on the form rather than the reps. We have given you the basic steps for the most effective exercises which you can do at home with equipment or without it.

Source- https://vocal.media/longevity/how-to-get-a-bigger-and-defined-chest