How to Build a Bigger Chest with Free Weights

You can add inches to your chest measurement and increase definition and muscle tone using free-weight workout routines. Here’s a guide to some exercises to increase the size of your ribcage and build up the muscles attached to your ribcage.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Barbell set with weights
• Dumbbell sets
• Squat rack
• Weight bench

1. Work on increasing the size of your ribcage with aerobic weight training that emphasizes chest expansion. Using a squat rack, put on a barbell weight that you can do a full squat for about 10 repetitions (reps).

2. Grasp the barbell as far out toward the weights as possible, and perform a full squat, getting your thighs parallel to the floor or slightly lower. On the way down, inhale as much as you can to expand your chest, then fully exhale on the way up. Repeat for 10 to 12 reps.

3. After each set of squats, take a 10- to 25-pound dumbbell or barbell plate, and lie on your back on a weight bench with your head and shoulders off the end of the bench. Perform a pullover by raising the weight from your upper-thigh area and pulling it over and behind your head, inhaling as much as possible. Pull the weight back over your head towards your lap, and exhale fully on the way down. Repeat for 10 to 12 reps.

4. Repeat the alternating deep-breathing squats and pullovers three to six times per workout. Both these exercises promote maximum expansion of the rib cage and enlarge and strengthen the chest muscles.

5. Work on increasing the mass of your chest muscles with bench press. Put a barbell weight on the bench that you can press fully 10 to 12 times. Do three to four reps each with a wide grip, medium grip and narrow grip to vary the angle of attack on your pectoral muscles. Inhale as much as possible as you lower the weight, and exhale fully on the way up. Perform three to four sets with increasing barbell weight, followed by one to two sets with lighter weights.

6. Work on your pectoral and lateral muscles with dumbbell flys. Lie on your back on a bench with pair of dumbbells that you can handle for about 10 reps. Raise the dumbbells directly over your chest, and slowly lower them perpendicular to your body, inhaling completely as you go, ending with arms extended and hands slightly below the bench. Raise the dumbbells back up over your chest, exhaling all the way. The motion looks something like a bird flapping its wings, hence the term "flys." Repeat 10 to 12 times and perform three to four sets with increasing weights and a final set with lighter weights. Dumbbell flys can be alternated with bench presses, or done separately.

Tips & Warnings

• Start your workout routine with a low number of sets of each exercise, then gradually increase the number of sets in subsequent workouts. If you start off too ambitiously, the resulting muscle soreness may keep you from your workout for several days.
• Don’t worry about being noisy during workouts with heavy breathing. It’s a gym, not a library, and you can’t get maximum aerobic effects without strong breathing.
• Push-ups are the best free exercise to develop a bigger chest without weights. Try ending your chest workout with a set of strict pushups.
• Avoid working out to the point of exhaustion. Stop your workout if your heart rate goes too high or if you experience dizziness, lightheadedness or chest pains.