Building muscle in the body requires working the muscle to the point of exhaustion and allowing it proper time to heal, according to the Mayo Clinic. This can be accomplished with heavy weights in low repetitions. But it can also be accomplished with equal effectiveness with light weights and high repetitions, according to a 2010 U.S. News and World Report article citing a study at McMaster University. Specific exercises that allow you to build chest muscle feature movement in which you extend your arms out in front of you.
Step 1
Do one set of 12 to 15 repetitions on the bench press. Lie flat on your back, lift the weight off the bench, and bring it down to your chest. Push up with your arms to lift the weight back to the starting position. Do not arch your back or bounce the weight off your chest. Work with a spotter behind you in case the weight becomes too difficult to lift.
Step 2
Do one set of 12 to 15 repetitions on the incline bench press. This is the same motion as the bench press, but you are lying down in a more erect position. This will focus the resistance on the top portion of the chest muscles.
Step 3
Do one set of 12 to 15 repetitions on the decline bench press. This is the same motion as the bench press, but you will be positioned with your head closer to the ground than your waist. This exercise focuses the resistance on the lower chest.
Step 4
Rest for at least 24 hours before repeating the chest workout.
Tips and Warnings
- Add weight and sets to the specific exercises as they become easier to do. Always work your chest muscles to the point that they can no longer complete the exercise. Do variations of the listed exercises. For example, use dumbbells instead of barbells. Or do push-ups instead of using weights. The motion of extending your arms in front of you to the point of exhaustion is what will build your chest muscles. The particulars of how you execute that motion can vary based on the equipment you have available to you.
- Always use a spotter when working on a free-weight bench press with barbells. You need someone there to help you if you reach the point of exhaustion and cannot get the weight off of your chest.
Things You'll Need
- Barbells
- Weights
- Bench
Member Comments