Things You'll Need:
- Weight-lifting program
- Place to work out
- Free weights (light, medium and heavy)
- Workout bench
- Incline bench
- Weight-lifting gloves
- Water
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Step 1
Establish a workout schedule that details which exercises you will perform on which days. Allow adequate time between sessions to rest your chest muscles.
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Step 2
Set up a workout area in your home or join a health or fitness club where you will have access to equipment.
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Step 3
Begin your routine by stretching your chest muscles. Place your palms on the inside of any doorway with your elbows bent. Lean forward, straighten your arms and open up your chest. You also can stand straight with your arms resting by your sides, palms facing back. Press your arms back while keeping them long and lifting your chest.
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Step 4
Sculpt your chest muscles with dumbbell bench presses. Lie flat on your back on a workout bench (you can substitute a piano bench or an aerobic step), holding a free weight in each hand. Bring the weights to your shoulders, and with palms forward press them directly above your chest. Slowly lower the weights while your elbows remain pointing out. Your upper arms should be parallel to the ground. Return to your starting position.
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Step 5
Perform incline dumbbell chest flies. Lie on your back on an incline bench and bring the free weights to your shoulders. Lift the free weights directly over your chest, palms facing one another, until they almost touch. With slightly bent elbows, lower the weights out and away in an arcing motion. Keep your arms aligned with your upper chest. Your upper arms should go parallel to the ground and then return to your starting position.
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Step 6
Sit upright in a chair, arms extended forward. Gradually flex your elbows until your arms touch your shoulders. Return to your starting position and repeat to target your upper chest muscles.
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Step 7
Work your chest muscles in a variety of ways, depending on how you use your free weights. For muscle strength, perform 1 to 3 sets of 5 to 8 repetitions. For endurance, perform 1 to 3 sets of 15 to 20 reps. Perform 1 to 3 sets of 3 to 5 repetitions for muscle power. Rest for 1 minute in between sets.
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Step 8
Focus on your technique. Breathe out during the difficult part of the exercise and inhale during the easiest. Use your legs, not your back, when you pick up weights.
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Step 9
End your routine by stretching your chest muscles.
