How to Gain Chest Muscle
To gain chest muscle, you will need to develop a consistent weight lifting routine. To develop healthy circulation, cardiovascular workouts should also be implemented. It is also essential that you eat foods with protein and complex carbohydrates. When you work out it is important to push yourself to the point where your muscles begin to fail. This will signal your body to send more nutrients to the chest muscles, thereby increasing their size. The number of repetitions (reps) you do and the dumbbell or barbell weights should gradually increase. Use these methods to lift weights three to five times throughout each week. Allow your muscles to rest and re-build tissue on the other days.
Other People Are Reading
Instructions
-
-
1
Develop your upper pectorals by doing incline push-ups and heavy weight incline bench presses. Do incline push-ups by placing your hands on step or a secure bench, just over shoulder width apart. Position your body in a straight diagonal. Push your self up, stopping just before your elbows lock, and back down. Don't let your weight fall when going down. Use controlled movements. Do three to five sets of 10 to 15 reps. Do incline bench presses by laying face up on an incline bench. Grip the dumbbells or barbell with both hands and hold them near your chest with your elbows back. Push your arms straight up and bring them carefully back down into the starting position. Do four sets of six to 10 reps.
-
2
Develop your middle and lower pectorals by doing dips and heavy weight bench presses. To do dips, stand between two dip bars, grab the grips at your sides so your elbows are partially bent behind you and push your weight straight up. Bring yourself back down with controlled movement; do not let yourself fall. Dips can also be done between two vertical benches or two chairs. In this case, your feet should be elevated. Do three to five sets of 10 to 15 reps. Do bench presses by lying face up on a bench. Grip the dumbbells or barbell with both hands and hold near your chest with your elbows back. Push your arms straight up and bring them carefully back down into the starting position. Do four sets of six to 10 reps.
-
-
3
Develop your outer pectorals by doing push-ups between chairs and by doing flies. Do push-ups between chairs by placing your hands on two chairs at your sides and elevating your feet on a chair behind you. Push your self straight up, stopping just before your elbows lock. Let your self back down using controlled movement. Let yourself down far enough between the chairs that you can feel a stretching across your entire chest. Do three to five sets of 10 to 15 reps. Do flies by laying face up on an incline bench. Grab a dumbbell in each hand and extend your arms above you with your palms facing each other. Slightly bend your elbow. With controlled movement, and keeping your arms in the same position, let your arms down so they are extended straight out from your sides. This is like making a flapping wing movement. Don't let your back arch up. Do four sets of six to 10 reps.
-
1
Tips & Warnings
Always use a spotter when working with free weights, particularly for bench press exercises. Working out alone can be dangerous and cause serious injury.
