If you are considered to have a bird chest, you likely do not have a lot of muscle development on your chest. Creating a large, muscular chest will take time to develop, but with dedication to a consistent pectoral strengthening regimen, you will see results. Choose a variety of chest strengthening exercises that target all areas of your chest for best results.
Bench Press and Chest Presses
Bench presses strengthen the central chest muscles using either a barbell or two dumbbells while lying on your back on a flat weight bench. With this exercise, you push the weights straight into the air by straightening your arms as you lie on the bench. Incline the back of the bench 45 to 60 degrees and perform chest presses to target your upper chest muscles. Decline the bench 45 degrees to work your lower chest.
Flies
Chest flies are performed with dumbbells on a weight bench. To target your central chest, lie on a flat bench as you move the dumbbells out from your sides in an arch motion to bring the weights together in the air in front of you. Like chest presses, you may raise and lower the back of the bench to target your upper and lower pectoral muscles.
Body Weight Exercises
Although weights help you develop large, strong muscles, you do not have to use any weights to strengthen your chest. Pushups are an excellent method of training your chest and can be modified to suit your beginning level of physical ability. You can rest your lower body on your knees until you physically progress to be able to perform classic pushups.
Chest dips are another efficient method of developing chest muscle. Using a dip bar, perform a chest dip with your legs bent at the knees to prevent your feet from touching the ground during the exercise. However, unlike a traditional dip, bend slightly forward at your waist to target your pectoral muscles.
Weights and Repetitions
Generally, the amount of weight you lift coupled with the number of sets and repetitions of exercise you perform will determine the shape of muscle you will develop. Using light weights for more sets and repetitions will likely produce long, toned muscles. However, implementing heavier weights for less sets and repetitions will help you develop a large, muscular chest. For building large, strong chest muscles, perform two sets of six to eight repetitions with a weight that is difficult to perform the last few repetitions of each set.
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