10 Tips to Get a Jacked Chest Faster

Building a powerful, well-developed chest is a top priority for many athletes and gym-goers. However, suboptimal training strategies, poor exercise selection, or lack of progressive overload can dramatically slow results. Below are ten evidence-based, no-fluff tips to maximise chest hypertrophy and get you jacked faster.

1. Prioritise Mechanical Tension

Mechanical tension is the primary driver of hypertrophy. It refers to the force produced by a muscle during contraction, especially under heavy loads and full ranges of motion. Schoenfeld et al. (2010) demonstrated that mechanical tension activates anabolic signalling pathways, including mTOR, which directly regulates muscle growth.

To maximise mechanical tension in chest training, focus on controlled eccentrics, full ranges of motion, and proper loading parameters (65% to 85% of 1RM).

2. Bench Press with Proper Technique

The bench press is a staple for chest development, but improper technique often leads to over-recruitment of the anterior deltoids and triceps. For maximum chest engagement, retract your scapulae, slightly arch your back, plant your feet, and lower the bar to the lower-mid chest. According to Barnett et al. (1995), using a wider grip and lower bar path increases pectoral activation, particularly in the sternal head of the pectoralis major.

3. Include Incline Press Variations

The clavicular head (upper chest) is often underdeveloped. Incline pressing targets this region more effectively. A study by Glass and Armstrong (1997) showed that incline bench press at a 30-45 degree angle significantly increases activation of the upper pectoralis major compared to flat or decline variations. Rotate incline dumbbell and barbell presses weekly to avoid adaptation.

4. Use Dumbbells for Greater Range of Motion

Dumbbells allow for a larger range of motion and independent arm movement, which enhances muscular activation and addresses imbalances. Saeterbakken et al. (2011) found that dumbbell bench press elicited higher EMG activity in the pectoralis major compared to barbell press due to the increased stabilisation demands and greater horizontal abduction range.

5. Train Chest Twice Per Week

Muscle protein synthesis returns to baseline within 36-48 hours post-training. Training a muscle once per week leaves gains on the table. A meta-analysis by Schoenfeld et al. (2016) concluded that training each muscle group twice weekly results in significantly greater hypertrophy than once-weekly frequency, assuming volume is equated. Split your chest volume across two sessions for faster growth.

6. Apply Progressive Overload Strategically

Progressive overload is essential for hypertrophy. This doesn’t mean maxing out every session, but rather implementing incremental increases in volume, intensity, or time under tension. A longitudinal study by Rhea et al. (2003) supports linear periodisation for intermediate and advanced lifters, where loads increase weekly in a structured format. Track your reps, weights, and sets consistently.

7. Incorporate Isolation Movements Like Cable Flyes

Compound lifts build mass, but isolation exercises like cable flyes or pec-deck provide consistent tension and metabolic stress. These are especially valuable at the end of a workout to fully fatigue the muscle. Welsch et al. (2005) demonstrated that flye movements activate both the clavicular and sternal heads with minimal triceps involvement, which helps focus growth specifically on the chest.

8. Exploit Stretch-Mediated Hypertrophy

Recent research highlights the importance of muscle stretch in hypertrophy. Training the chest in a lengthened position (e.g., bottom of a dumbbell fly or deep stretch push-up) stimulates greater muscle damage and growth response. A study by Warneke et al. (2022) found that exercises emphasising deep stretch under load produced superior gains in muscle thickness versus shortened-position loading. Include deep-range movements regularly.

9. Control Tempo and Emphasise the Eccentric

The eccentric phase (lowering) of a lift produces more mechanical stress and microtrauma, both critical for muscle growth. Slowing down the eccentric to 2-4 seconds increases time under tension. According to Roig et al. (2009), eccentric training induces greater hypertrophy and strength gains than concentric-focused training. Avoid bouncing weights and make the eccentric deliberate and controlled.

10. Ensure Sufficient Nutrition and Recovery

Training is only half the battle. To build a jacked chest, you need a calorie surplus, sufficient protein (1.6-2.2g/kg of body weight per day), and quality sleep. Tipton et al. (2007) highlight the role of protein timing and amino acid availability in promoting muscle protein synthesis. Combine intense training with at least 7 hours of sleep per night and regular high-protein meals.

References

Barnett, C., Kippers, V. and Turner, P. (1995) ‘Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles’, Journal of Strength and Conditioning Research, 9(4), pp. 222-227.

Glass, S.C. and Armstrong, T. (1997) ‘Electromyographical activity of the pectoralis muscle during incline and decline bench presses’, Journal of Strength and Conditioning Research, 11(3), pp. 163-167.

Roig, M., O’Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B. and Reid, W.D. (2009) ‘The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis’, British Journal of Sports Medicine, 43(8), pp. 556-568.

Rhea, M.R., Ball, S.D., Phillips, W.T. and Burkett, L.N. (2003) ‘A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength’, Journal of Strength and Conditioning Research, 17(1), pp. 82-87.

Saeterbakken, A.H., van den Tillaar, R. and Fimland, M.S. (2011) ‘A comparison of muscle activity and 1RM strength of three chest-press exercises with different stability requirements’, Journal of Sports Sciences, 29(5), pp. 533-538.

Schoenfeld, B.J. (2010) ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.

Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016) ‘Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis’, Sports Medicine, 46(11), pp. 1689-1697.

Tipton, K.D., Elliott, T.A., Cree, M.G., Wolf, S.E., Sanford, A.P. and Wolfe, R.R. (2007) ‘Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise’, American Journal of Physiology-Endocrinology and Metabolism, 292(1), pp. E71-E76.

Warneke, K., Machado, M., Stenner, B. and Zdzieblik, D. (2022) ‘The impact of stretch-mediated hypertrophy in resistance training: a systematic review’, European Journal of Applied Physiology, 122(9), pp. 2079-2095.

Welsch, E.A., Bird, M. and Mayhew, J.L. (2005) ‘Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts’, Journal of Strength and Conditioning Research, 19(2), pp. 449-452.