ebells or barbells only get us so far in the search of a gorilla chest. There’s a need for a solid nutritional profile for stronger pecs. If you really want it: “OMG, he’s huge!” Don’t just spend hours in the gym but also grow your chest muscles with the proper division of fats, proteins, and carbs. In order to reinforce your diet plan and training gains, let’s discover which vitamins work best for your chest.

Vitamins To Grow Chest Muscles

Once finding out the best flyes and bench workout formula, you might think that you’re all ready to build that chest. Guess what? You have just forgotten something: Vitamins and nutrients. Now you need to learn to train and eat right to grow lean muscle mass while torching unwanted fats.


Source: glutenfreegigi

Vitamin A takes an important role in maintaining your body cells as healthy as possible as well as improving the entire immune system. Aside from keeping the skin soft and smooth, it also hinders our aging effect. For this reason, Vitamin A works quite well in preventing chest wrinkles and sagging, which also firms up the skin over your chest. Find it in foods such as milk, eggs, carrots, potatoes, cantaloupe melons.

Recommended intake: 1,000mg (Male) and 800 mg (Female) a day.



Vitamin B6 is an essential vitamin ensuring your circulatory system in the highest condition. Besides, it’s renowned for pushing healthy red blood cells, and once owning a great circulation of them, your chest can get bigger naturally. Apart from these benefits, Vitamin B6 is able to fight against your stress, depression and cardiovascular disease. Find Vitamin B6 in seeds, nuts, potatoes, and bananas.

Recommended intake: 1,400 – 2,000mg a day for normal adults.


Vitamin C for chest muscle
Source: allaboutvision

Vitamin C is useful for developing muscle tissues, which in turn helps the chest grow strong. Want to help pectoral muscles? Consume foods containing a high amount of vitamin C so that your organism can be cleansed from free radicals and your chest muscles are given a good lift. Find it in citrus fruits, spinach, broccoli, peppers, etc. It’s recommended for those searching the recovery of cells after an intense workout.

Recommended intake: Do not take over 2,000mg a day.


Source: Vitamins – Love to know

Vitamin E supports our health of red blood cells and appears helpful for those who are seeking the most effective ways for bigger chest muscles. Yet, greater than this, Vitamin E is a good idea to relieve your chest pain. Recent research shows that for immune enhancement and antioxidant effects, Vitamin E seems to be the best one. Find this supplement in nuts, green veggies, wheat germ, avocados.

However, be careful if your chest muscles turn into man boobs – a chest issue when you’ve got high levels of the female hormone estrogen or low levels of male testosterone.

Recommended intake: Below 1,000mg for adults per day.

How To Remove Fat Man Boobs


Male breast enlargement is said to result from a hormonal imbalance or an enhanced level of estrogen. Though this is a medical condition, there might be a better way to banish those man boobs. You don’t want that set of boobs and have decided to sport them away. Let’s use the fat-frying and muscle-building way to improve them. Moreover, change your lifestyle and diet as well to lose that chest fat fast!

Diet: What foods are the most recommended?

  • Seeds: Sesame seeds, pumpkin seeds, squash seeds, watermelon seeds
  • Nuts: Peanuts
  • Vegetables: Broccoli, cauliflower and other green leafy veggies
  • Poultry: Turkey
  • Seafood: Lobster, shrimp, oyster, crab, salmon

Lifestyle: What habits should you change?

Avoid drinking beer and wine for a more effective change in your posture. As you know, the liver plays an important role in getting rid of estrogen from the body. Once it’s busy processing the alcoholic intake, it’s unable to be in charge of eliminating estrogens. As a result, that’s fine if you drink a bit, but much worse if you drink too much, especially beer.

Exercise: What kinds of training to lose your man boobs?

  • Train your upper back as much as you train your chest with some exercises such as dips, neck press, dips, incline pushups
  • Lose man boobs with HIIT by doing cardiovascular exercises such as cycling, running, swimming, sprinting
  • Stick to weight training to reduce your man boobs appearance, such as dumbbell biceps curl and keep it 3 – 4 sets of 6 – 12 reps per side



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