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How to Gain Weight in the Chest

author image Jill Armayor
Jill Armayor started her professional writing career in 1996, publishing Web articles on weight loss for the Cooper Aerobics Center. She has continued writing Web content, marketing copy and articles for other companies along the way, including Tessera Performance. Armayor holds her Master of Science in exercise and sports nutrition from Texas Woman's University.
How to Gain Weight in the Chest
A man is doing chest fly exercises. Photo Credit boggy22/iStock/Getty Images

Whether you are male or female, you may want to increase your chest size. Through nutrition alone, this poses difficulty, as weight gain is evenly distributed throughout the body and you may not want to gain weight in other places. It is best to implement a resistance-training program that includes chest exercises to build the pectoralis major and pectoralis minor. Genetics play a large part in the ability you will have to increase your chest size naturally.

Step 1

Perform 12 to 20 pushups. Pushups target the pectoral muscles, helping you to increase the muscular strength and size of your chest. To perform a pushup correctly, start with your hands about shoulder-width apart on the floor and balance yourself on your hands and feet, keeping your body completely straight. Lower your body to the floor by bending your arms at your elbows, making sure that your body remains straight. Bend your elbows to a 90-degree angle, hold, and then raise your body back up to its start position. For an easier alternative, use your knees as the point of contact to the floor for your lower body. Repeat this exercise two more times, for a total of three sets.

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Step 2

Perform 12 to 20 chest flyes. Lie on your back with your knees bent, holding your dumbbells above your head, keeping your arms straight and palms facing inward. Keeping a slight bend in your elbows, slowly extend your weights out to your sides until you feel some tension in your chest. Hold this position for a few seconds and then bring your arms back to their starting position. If you do not have access to dumbbells, milk jugs or soup cans work just as well. Repeat this exercise two more times, for a total of three sets.

Step 3

Perform an isometric plank for one minute. To perform this exercise, use the same starting position as you used in performing the pushup. You will hold this position for one minute. Make sure you are keeping your body straight, and that your back is not sagging. If you are unable to hold the position for a minute, do your best, and slowly work up to a minute over time. Repeat this exercise two more times, for a total of three sets.

Step 4

Perform this workout two to three times per week, with at least one day of rest between workouts.

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