To increase the size of your chest, use free weights so that you can keep progressing in small increments as soon as you're ready. This can produce quick results. You can use barbells, dumbbells and medicine balls for these exercises because they all can be swapped out for the next highest weight, which may be as little as a single pound of difference.
Medicine Ball Lunge to Chest Pass
The medicine ball lunge to chest pass exercise is a full-body exercise, but the chest pass part targets the chest with a little help from the shoulders. Stand facing a workout partner holding a medicine ball in front of you at chest level with your arms bent. People without a partner may use a wall instead. Step forward with one leg and shove the ball forward to pass it to your partner. Bend your knees as you step forward into a shallow lunge. This works the glutes and hips. Catch the ball, which uses the back muscles, and repeat.
Barbell Decline Bench Press
The barbell decline bench press targets the pectoralis major, which is the large chest muscle. The sternal head of the pectoralis major works during this exercise. This is the part that attaches to the sternum, or breastbone. Lie on a decline bench with your head near the floor. Hold a barbell with your arms straight toward the ceiling. Lower the bar to your upper chest and then press it up again.
Dumbbell Incline Fly
The dumbbell incline fly also works the pectoralis major but emphasizes the clavicular head. This is the part that attaches to the clavicles, or collarbones. It's the upper portion of the chest. Hold two dumbbells and lie face-up on an incline bench. Extend your arms above your upper chest, palms facing inwards and touching. Lower your arms away from each other and to your sides just enough so that your chest muscles stretch. Raise the weights. Dumbbells flyes are a simple exercise, but beware of lowering the arms too far backward or rotating the palms. A spotter can help ensure this doesn't happen.
Reps and Sets
The number of reps and sets performed in a workout determines how the body responds. Three sets of eight to 10 repetitions at the heaviest weight controllable is effective for a size increase. To progress quickly, increase the weight used as soon as you can do so and execute the exercise with perfect form. Even a 1-lb. increase makes a difference.
References
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
- Medicine Ball Lunge to Chest Pass
- ExRx.net: Dumbbell Incline Fly
- ExRx.net: Barbell Decline Bench Press
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