Yearning for sculpted, massive, rock-hard pecs? A bigger chest can be achieved with some simple exercises that are both easy to master and strategic. If you’re looking to bulk up, perform fewer reps with heavier weights. Novice lifters should gradually work up to challenging amounts of weight; if you’re an experienced lifter, try lifting close to your limit. Pushing your ability in this way will help you to smash through plateaus and create muscles that get noticed.
Your chest workout should be performed three times per week for maximum results; cardio exercise is recommended five times per week. This winning combination will keep you chiseled and strong while bulking up your muscles where it counts.
Try these five workouts to increase the size of your chest muscles:
Barbell Bench Press
The barbell bench press is a classic favorite of experienced weightlifters everywhere — because it works. This workout is simple — lie on your back on a flat weight bench and grasp the bars with hands shoulder-width apart. Lower the bars down to your chest, then raise them back up to a starting position to perform one rep. For maximum muscle mass, lift slowly with a level of weight that pushes your ability.
Flat Dumbbell Fly
The flat dumbbell fly is an exercise that effectively engages the muscles of the chest while also working the arms. Ideal for novice and experienced weightlifters, alike, the dumbbell fly is performed on a flat bench. Lie on your back with a dumbbell in each hand. To perform one rep, bring dumbbells to the center of your chest then back to the sides. You’ll definitely feel a stretch when performing this exercise; try as many reps as you can until your muscles are fatigued.
Incline Dumbbell Press
Incline bench weightlifting exercises are great for building muscle mass because the angle helps work the chest more effectively. For a bulkier chest, try the incline dumbbell press. To perform this exercise, lie on your back with a dumbbell in each hand, then lift them at the same time as you would with a traditional bench press. The secret to a good press is using a controlled, careful movement. Don’t try to lift too quickly — the slower, the better.
The bar dip is an exercise that doesn’t use any weight — other than your own body weight, of course. When performing the dip, use a wide grip and go as low as possible for maximum results. Lift yourself halfway back up, then repeat. When doing this exercise, simply do as many as you can until your muscles are exhausted and you can do no more.
Don’t discount the push-up — this exercise may seem old-fashioned but it is one of the best chest-building workouts you can do. Push-ups work your chest and arms, and they’re super-convenient because you can do them virtually anywhere – with zero equipment. Try 100 push-ups for amazing results; if you can’t do that many, do as many as you can and work up to 100 gradually.