How to Build a Strong, Muscular Chest

Here's a workout routine that will help build a defined, muscular chest. Use this as an addition to an overall body definition workout plan.

Difficulty: Moderate

Instructions

Things You'll Need:

• Bench press bar, bench, and weight plates.
• Incline bench
• Dumbbells
• Medicine ball
• Membership to a gym with all the above equipment

1. 3 Stage Bench Press
   
   This variation on the classic bench press will work the whole pectoral muscles and strenghten the triceps as well.
   
   Load a bench press bar with a weight you can press 21 times. Yes, 21 times.
   
   Grab the bar with a wide grip, placing your hands near the bar stands. Press the bar 7 times. Next, grab the bar about shoulder width apart. Press the bar 7 times. Finally, grab the bar in the middle of the bar, hands close together. Press the bar 7 times. This is 1 full set. Rest and repeat for 2 more sets.

2. 1 Arm Incline Press/Medicine Ball Superset
   
   Select dumbbells in increasing weights that you can perform repetitions of 12, 9, and 6. Sit on an incline bench with the dumbbell in your right hand, elbow bent at a 90 degree angle, weight pointed at the ceiling. Hold your left hand out in the air to stabilize your body and tighten your ab muscles like you are pressing your back into the bench. Press the weight up 12 times, immediately switch hands and press the weight with your left hand, right hand out.
   
   Upon completion of the incline press, put the weight down, grab the medicine ball, place your right hand on the ball - left hand on the floor, and perform 7 pushups. Switch hands and perform 7 more. Rest for 1-2 minutes and begin the 2nd set.
   
   If needed, perform the pushups modified with your knees on the floor until strong enough to perform them without modification.

3. Dumbbell Flys
   
   Select dumbbells in increasing weights that you can perform repetitions of 12, 9, and 6. Lie down on a flat bench with the weights at arms length above your chest, palms facing each other. Bend your elbows slightly and lower the weights until your elbows are even with the bench. Keeping your arms locked, "press" the weights back together.
   
   Repeat 12 times. Rest 1 minute and begin your second set.

Tips & Warnings

• Warm up for a few minutes before beginning to avoid injury to cold muscles.
• Don't cheat! Proper form is more important (and safer) than heavy weights - you'll get there.
• As you become stronger, increase the weights used but aim for the same number of repetitions.
• Always have a spotter with you when working with free weights.
• Spot a bench press with an alternating underhand/overhand grip.
• Never begin an exercise program without consulting a doctor.