A big chest is something many men strive for when working out. Well-defined pectoral muscles add a visually pleasing dynamic to your physique and contribute to forming a "V" shape in the upper body. The key to big pectoral muscles lies in performing various isolation exercises that focus on the lower, middle or upper portion of the chest. Combined, these exercises help you develop size and definition in your chest.
Wide-grip Decline Barbell Bench Press
Lie down on a decline bench press and tuck your shins behind the padded leg supports for stability. Grasp the barbell with a wide grip that is slightly wider than your shoulders. Lift the bar off the rack and position it over your chest with straightened and locked arms. Slowly bring the bar down toward the lower portion of your chest as you inhale. Allow the bar to lightly rebound off your chest and push the bar using your pectoral muscles back up to the starting position as you exhale. Lock your arms again and contract your chest muscles. Hold for one count before you begin the next repetition. Do three sets of 10 to 12 repetitions.
Incline Dumbbell Press
Lie on an incline bench that's set to approximately 45 to 60 degrees. Hold two dumbbells while resting them on your thighs. One by one, bring the dumbbells above your chest by pushing the weight up with your thighs. Position your hands about shoulder width apart and turn your hands so that the palms are facing forward. Slowly lower the dumbbells toward your chest as you inhale. Don't allow for the weights to touch your chest. Push the dumbbells back up to the starting position as you exhale and lock your arms to squeeze your pectoral muscles. Do three sets of 10 to 12 repetitions.
Exercise Ball Dumbbell Fly
Hold dumbbells against your chest as you position your back against an exercise ball. Plant your feet on the ground and form a 90-degree angle with your legs. Push the dumbbells up above your chest with your palms facing each other. Slowly extend your arms out to the sides and inhale. Keep a slight bend at the elbows and allow for the exercise ball to help create a stretch in your chest as your arms move outward. Hold the stretch for one count, then squeeze your pectorals to bring the dumbbells back to the starting position as you exhale. Do three sets of 10 to 12 repetitions.
Plyo Pushup
Position two aerobic step platforms, cylinder bricks or other durable platform across from each other, with enough room between them to easily fit the width of your upper body. Assume a pushup stance and place one hand on each platform. With a quick motion, move your hands off the platforms and to the floor. Slow your body's decent and lower yourself to within an inch of the floor as you inhale. Contract your chest, shoulders and arms, and explode upward to propel yourself off the floor as you exhale. While in the air, quickly move your hands back onto the platforms with elbows bent, then repeat. Do two to three sets of five to seven pushups.
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