You should have a clear goal when you begin weight training. If increasing the size of your chest is your aim, doing as many push-ups as you can before collapsing or lifting weights at your one repetition maximum are not how you should be training -- these will yield results other than a size increase. To make your pectorals larger, do one to two chest exercises per workout at a weight you can handle for eight to 10 reps per set and three to five sets.
Resistance Band Single-Arm Crossover
This exercise trains your pecs and strengthens your core muscles. Use a band marked heavy or very heavy, depending on which makes your chest tired within 10 repetitions. Use a pole or a heavy piece of furniture to secure the resistance band. Hold the handles in your left hand with your arm pointing straight at the pole. Step back so the band is tight. Put your right hand on your hip and turn to the right so your left arm is perpendicular to the pole. Pull your left arm forward until it crosses your left shoulder and reaches a point in front of the middle of your chest. Pull your arm back to the starting position. Do a set with your left arm and then turn around to work your right side.
Barbell Power Lift
The power lift targets the sternal portion of the pectoralis major, though all of the pecs activate to some degree with this exercise. Barbells, dumbbells and resistance bands are all free weights that may be power lifted, but the barbell is the usual equipment for a power lift exercise. For this exercise, lie face up on a bench with your feet on the floor straddling the bench and your head near the rack. Arch your lower back and reach to grab the bar with your palms facing toward you. Make your hands wider than shoulder-width apart. Lift the barbell off the rack and bring it over your chest with your arms straight. Drop the barbell slowly toward your sternum. You will complete one rep by lifting the barbell up again.
Dumbbell Incline Bench Press
The incline dumbbell chest press targets the clavicular portion of the pectoralis major. Two dumbbells are generally used, but a resistance cable is another option. To begin, sit on an incline bench with your feet on the floor. Hold the dumbbells above you so your arms are perpendicular to the floor. Face your palms forward. Lower your elbows and weights toward the floor until you feel your chest stretch. Straighten your arms to complete one repetition.
References
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
- ExRx: Dumbbell Incline Bench Press
- ExRx: Barbell Bench Press
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