How to bulk up chest for skinny guys.

Bodybuilding and cardio intensity

You are here because you want to develop a chest that you can be proud of. A chest that is thick, solid, defined, and aesthetically pleasing. When you are skinny and trying to develop your chest, it can be a struggle especially if you have no idea what you are doing.

In this post, you will learn about what you need to do to develop your the muscle size in your chest.

How should you begin?

You need to take body fat measurements.

You should ideally know what your body fat percentage is in your chest. If you are skinny, it’s likely that you will have less than 15% body fat, and even less body fat in your chest muscle area.

You need to take measurements for your current chest size.

You need measure the size of your chest so you will have a benchmark that you can grow from. You can use a measuring tape to measure your chest size underneath your armpits.

Fuel your muscles to grow.

Before you even start lifting weights, you need to know what you should consume to fuel your muscles to grow. If you don’t consume the right nutrition, you will work the muscle, however, the muscle won’t grow.

You will need to consume the right balance of carbs and fats to fuel the muscles, and protein for the muscles to repair and grow.

When it comes to protein, you want to consume around 2 grams of protein per kilogram of lean muscle on your frame.

So if you are say 60kg, and you are 10% body fat, then your lean body mass is 54kg. You will need to consume 108g of protein per day to maintain and grow the muscles in your body and in your chest.

How can you grow your chest?

You will need to develop progressive strength and power in your upper body, which will contribute to the development of your chest muscles. This means you will need to develop the other muscle groups that support the development of your chest muscles.

The other muscles you will need to develop to help grow your chest are:

  • Shoulders
  • Triceps
  • Back
  • Forearms
  • Wrist

What exercises should you do to grow your chest?

Chest pushing exercises

Chest pushing exercises such as bench press, incline and decline bench press, chest press, and push-ups will develop your chest muscles.

Chest fly exercises

Chest fly exercises such as cable flies and dumbbell flies will develop the width of your chest.


You will need to master the technique so that you activate the muscle group to grow completely. You will need to work on the range of motion, and keep the tension on the muscle as you go through the reps and sets.

To grow your muscles, your rep range will fall between 6-12 reps, which will trigger muscle growth and strength development.

If you are skinny and you want to build up your chest size, it is actually one of the easiest muscle groups to work out and develop. It isn’t just about doing heavy weights. You need to develop strength, and control the power in the movements so that you will stimulate growth in your chest muscles.

You can use the exercises highlighted in this post to help.

Want to take your chest training to the next level?

If you really want to get serious about bodybuilding, you have to get a coach to guide you with the right nutrition and training programming.

If you want to get conditioned, you can achieve your goals in 3-6 months.

If you want to grow your size and condition, you will need 9-18 months.

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