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You don’t need heavy weights to build a big chest! You can utilize light weight by using some unique techniques to help you build muscle. Now you don’t need to worry about having to go to the gym to get a big chest, you can use the dumbbells that you have at home. Let’s get started with the techniques on how to build a big chest with light weights only.
Technique #1: USE A PRE-EXHAUST EXERCISE. When you are trying to put size on a muscle or body part, you want to start with a compound movement like a chest press. Compound movements will utilize more than one joint. The chest press, you bend at the shoulder and the elbow, and you are also using more than one muscle.
Technique #2: ISOLATION EXERCISE. This involves only using one joint in the exercise. For this you can do chest flys, where you are only using the shoulder joint. Use light weight and aim for 15-20 reps, which will bring a lot of blood flow into the chest.
For the compound movement, I want you to aim for 8-10 reps of slightly heavier weight. You want to pair both of these exercises together, and complete a total of 4 sets of these exercises with compound movements. Try to go lighter with the first set, and focus on the mind muscle connection. So, let’s do this workout together to build a big chest with light weights only.
Exercise #1: CHEST FLY (Mid/Overall Chest). Again use light weight to get it started, and loosen up the shoulder joints. Focus on utilizing slow and controlled movements, to really focus on working the chest only.
Exercise #2: CHEST PRESS using a slightly heavier weight than the fly movement. Get a deep stretch at the bottom of the movement, and explode on the way up. Do not rest between these 2 exercises. The only rest period is switching the dumbbells for each exercise.
Rest for 1-2 minutes after doing both exercises. You are going to do 4 total sets. Once you are done with these exercises, we are going to do another compound set of exercises for your upper chest.
Try to use an adjustable bench at a 30 degree angle for these exercises.
Exercise #3: INCLINE CHEST FLY (Upper Chest). Keep your core tight, and press your lower back into the pad. Avoid arching your back because that changes the angle and turns it more into a flat bench. Use a light enough weight where you can go till failure with 15-20 reps.
Exercise #4: INCLINE CHEST PRESS (Upper Chest). Again, use slow and controlled movements as you are pressing the weight up and control the weight on the way down. Explode on the way up, like you did on the flat bench for the pressing movement.
Again, you are going to do another 4 sets of these exercises, with 1-2 minutes rest after doing the pair of exercises each set.
Finish this workout off with one more exercise..you are going to do DECLINE PUSHUPS using a flat bench. Put your hands on the bench. Even though your body is at an incline, your chest are underneath your chest instead of above your chest, which makes it a decline pushup. This will work the lower chest to finish the workout. Do as many reps as you can until failure, as your chest is going to be exhausted after the 8 total sets of the prior exercises.
Alright guys, that wraps up this video tutorial on how to build a big chest with light weights only. Make sure to subscribe to our channel for more videos on how to build more muscle at home and get ripped!