How do I get a really strong chest?
I would recommend working your chest once a week. Our muscles build during rest, not exercise. Use a weight high enough that your muscles will be completely exhausted after about six repetitions. If you could do seven, you need more weight. Use this model for four or five exercises, performing three sets of each. But diet is the most important component of muscle growth. Be sure that you are getting adequate total calories daily with a significant amount of protein.
We’ll maybe you should try working out your chest twice a week. You give yourself alot of recovery time which isnt necessarily a bad thing. I do realize that you workout other muscle groups on the other days but maybe you could try working it out more often. You also have to take in a sufficient amount of protein. During my bench excercise I do 4 sets increasing the weight every set going from 8 reps to 5 or 6 then to 3 or 4 and the last set i usually can only get one. Low reps builds muscle mass which will give you strength. Make sure you have a spotter too so you can push yourself past where you normally would have to stop.
