In slang, a "bird chest" refers to a man who has has a scrawny chest without muscular definition. This is typically seen in men who are lean or skinny, which makes the lack of a well-developed chest more noticeable. There are a number of exercises that can help you increase the size of your chest and create defined pectoral muscles that will make you confident to walk on a beach without a shirt.
Perform dumbbell presses. Lie flat on a workout bench and grip two dumbbells. Use a weight that allows you to complete three sets with six to eight repetitions. Grip the dumbbells with your palms facing outward and push them straight up until your arms are fully extended. Lower the dumbbells in a controlled manner to your starting position. Rest 60 seconds between each set.
Perform dumbbell flies. Lie flat on a workout bench and grip two dumbbells. Use a weight that allows you to perform three sets of six to eight repetitions. Grip the dumbbells with your palms parallel to each other. Raise the dumbbells until your arms are locked. Lower the dumbbells in a controlled manner as you stretch your arms to your side, keeping your elbows slightly bent and your palms facing each other. You will feel your back and pectoral muscles expand. Hold this position for half a second, and raise the dumbbells together as if you're embracing someone. Let the dumbbells touch with your arms fully extended. Rest 60 seconds between each set.
Perform incline dumbbell presses. Sit on an incline bench that's set at a 45-degree angle. Use a weight that allows you to perform three sets of six to eight repetitions. Grip the dumbbells with palms facing out. Raise the dumbbells until your arms are fully extended. Lower the dumbbells with a controlled motion until your elbows are at a 90-degree angle. Unlike the flat dumbbell press, this exercise targets the upper chest to give you a fuller look. However, if you set the angle too high, you will place undue stress on your shoulders. Rest 60 seconds between each set.
Perform three sets of push-ups. Instead of aiming for a specific number of push-ups do as many as you can for each set, resting 60 seconds in between. As you build up your strength and are able to do more, perform 25 push-ups per set. If you can do even more, increase the number. Push-ups will strengthen and tone your chest, abdominals, triceps and shoulders.
Tips & Warnings
- Work out three times a week and skip a day in-between your workouts. Drink plenty of fluids and use a stopwatch to observe your rest time. When you start to notice that you're completing sets easily, increase your weight and do a maximum of six repetitions per set until you become comfortable with the heavier weight.
- Building chest muscles requires you to eat lean protein, fruits and vegetables to fuel your body.
- Don't over-train. If you don't give your chest time to recover, you will not make any gains.
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