Strength training helps you increase the size of your chest muscles. There are many ways to exercise, such as with free weights or your own body weight. Perform a combination of isolation and full-body exercises to strengthen your whole body, not just your chest, suggests Juan Carlos Santana, director of the Institute of Human Performance. Train three days week and give yourself at least 24 hours of rest between workouts.
Power Push-ups
Place your hands on the ground about shoulder-width apart, and put your leg slightly apart on your toes. Lower your body and hips together until they almost touch the ground. Brace your abs and quickly push yourself up so that your hands are off the ground. Keep your arms straight when your hands are off the ground. Land on your hands and bend your elbows to reduce the impact, and immediately drop down to another push-up. Perform 10 to 12 reps as fast as you can for three sets.
Standing Cable Chest Fly
Set the height of the cable column machine to as high as your shoulders. Face away from the machine, and grab a handle in each hand. Stand with one leg in front of the other. Brace your abdominal muscles, and pull your arms together in front of your chest from an open arm position. Hold the contraction for one second, and lower the weight at a rate of three seconds until you feel your chest stretch. Perform 10 to 12 reps for three sets.
Medicine Ball Chest Pass
Stand about 5 to 6 feet away from a wall with one leg in front of the other. Hold a 6- or 8-lb. medicine with both hands. Bend your legs slightly and push them against the ground. Throw the ball against the wall in front of your chest and catch it. Perform 10 to 16 throws as fast as you can. Keep your torso upright. Use a heavier ball if you wish to develop strength and power, but reduce your reps to between six and 10 reps, suggests physical therapist Gray Cook, author of "Athletic Body in Balance." Use a lighter ball if you wish to develop speed and agility, and perform 12 to 20 reps.
Stability Ball Chest Stretch
Sit on top of a stability ball and slowly lay your back and head on top of it. Spread your arms out and let gravity pull your arms toward the ground. Hold this stretch in your chest and abs for five to six deep breaths. Sit back up and perform two more stretches.
References
- "Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Body in Balance"; Gray Cook; 2003
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