How to Work Out the Chest

Strengthen your chest muscles using a variety of different exercises. There are several machines you'll find at your gym that help work your chest. You can also do some chest bodybuilding at home using dumbbells or a barbell. The standard push-up is also a great way to strengthen chest muscles.

Instructions

1. Lay on a bench with dumbbells in your hands. Keep your lower back pressed into the bench by pulling your abs in tight toward your spine. Bend your wrists slightly. Lower your arms out to the sides and pull them back up over your chest. Squeeze your chest muscles as you lower and lift. This is called a dumbbell chest fly.

2. Hold a barbell with your hands shoulder-width apart. Lay on a bench to do this exercise. Keep a slight bend in your elbows at all times. Lower the bar all the way to your chest, without resting it on your chest. Exhale as you lift back up to the starting position. Do not lock your elbows when you extend your arms. This is a standard bench press and is a favorite for chest bodybuilding.

3. Switch the barbell bench press to a dumbbell bench press. The movement is exactly the same as the barbell bench press, except you're holding a dumbbell in each hand instead. This will isolate your chest muscles, helping work any weak spots. Be careful to keep your elbows bent at a 90 degree angle throughout the motion.

4. Position yourself on a set of dip bars. Your elbows should be in close to your sides and your knees bent underneath you. Lower yourself until your chest just about touches the dip bars. Press yourself back up, emphasizing the resistance in your chest.

5. Repeat all chest exercises for several sets if you are bodybuilding. Rest in between sets for 30 seconds. Be sure to stretch thoroughly after your chest workout.