Weightlifting for a Barrel Chest

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To get the superhero chest, target your upper body from every angle. According to bodybuilding trainer and author Lee Hayward, bench-pressing the heaviest bars you can isn’t the most efficient way to establish a barrel chest. Instead, construct a workout that makes best use of the mass-building potential of a selection of exercises.

Building Muscle

The quantity of weight you lift and the variety of repeatings you do determines whether you develop mostly size, strength or stamina. According to sports coach Brian Mackenzie, you can develop size most efficiently by performing 8 to 12 reps with 70 percent to 80 percent of your optimum lots. A set at this intensity needs to overload your muscles and trigger hypertrophy, or increased muscle mass. Train like this a minimum of two times each week to see gains in your chest size.

Compound Exercises

Hayward recommends beginning a chest workout with a compound exercise, which is a workout that works more than one muscle group. Any kind of bench press certifies as a compound exercise due to the fact that they all work your biceps, triceps muscles and shoulders in addition to your chest. For range, try incline and decrease presses, and attempt making use of pinheads instead of a barbell. According to Hayward, dumbbells force both sides of your body to work similarly, whereas utilizing a barbell allows your more powerful side to compensate for your weaker side.

Stretching and Contracting Exercises

The characteristic barrel-chested look originates from establishing your chest muscles through their full array of motion. Exercises such as bench presses just work your chest muscles in forward flexion. Balance them with variations of the dumbbell fly so you can work your muscles when they’re completely stretched and extended. Hayward advises following a stretch workout with an intense tightening workout, such as cable television crossovers, to build the muscles by squeezing them. Structuring your exercise this way ensures that you target your chest from all sides.


Your bodybuilding efforts will settle best if you take appropriate care of yourself beyond the gym. Eat a well balanced diet plan that includes intricate carbs, healthy fats and about 3 to 4 grams of protein per pound of body weight each day. Constantly rest a muscle team for a minimum of 24 hours and preferably 48 hours between exercises. Consult a fitness instructor to ensure that you’re doing the workouts with correct technique, and speak with your physician before beginning this or any workout routine.