If you are looking to build your stomach and chest muscles specifically, you can adjust your workout routine to target these areas. Strength training is the best way to build the muscles on your stomach and chest. Be sure to talk to your doctor before you begin any new exercise routine. Consider working with a personal trainer to develop an exercise routine that will target your chest and stomach and give you the results you want.
Step 1
Add bench presses to your workout routine to strengthen your chest. Lie on your back on a workout bench with a dumbbell in each hand. Bend your knees and place your feet flat on the bench. Slowly bend your elbows and lower the weights toward the sides of your chest. Stop when your arms are at a 90-degree angle. Push the dumbbells back up until your arms are fully extended. Perform this exercise twice a week with enough weight that you become fatigued after eight to 10 repetitions. Start with one set, increasing your weight used and number of sets as your endurance increases.
Step 2
Try reverse crunches to build stomach muscle. Lie on your back on a decline workout bench with your head at the highest point of the bench. Hold onto the bar behind your head with your hands to keep your body steady. Keep your legs straight and use your core muscles to raise your legs so they are perpendicular to the floor. Slowly lower your legs back to the bench, keeping your stomach muscles engaged. Start with three sets of 15 repetitions each time you exercise.
Step 3
Add shoulder presses to your weight lifting routine to build your chest muscles. Start standing with a dumbbell in each hand. Begin with your arms bent so the dumbbells are on either side of your head. Slowly straighten your arms and raise the dumbbells over your head. Bend your elbows and slowly lower the weights back down. Perform one set of eight to 10 repetitions.
Step 4
Use a pull-up bar to build your stomach muscles by performing leg lifts. Place your hands shoulder-width apart on a pull-up bar and hang from the bar with your feet off the floor. Inhale and use your abdominal muscles to lift your legs slowly, as close to a 90-degree angle in front of you as you are able to reach. Keep your legs straight and aim for lifting your legs so they are parallel to the floor. Relax and slowly lower your legs back to their starting position. Aim for performing three sets of 15 repetitions every time you exercise.
Tips and Warnings
- Avoid injury by moving through your weight lifting exercises slowly with control. Combine your strengthening routine with cardiovascular exercise to get the best results.
Things You'll Need
- Workout bench
- Dumbbells
- Decline workout bench
- Pull-up bar
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