Increase the size of your chest by participating in a high volume weight training program that consists of exercises that target your chest muscles. After you complete a high volume workout, your muscles are left damaged with minor tears throughout their fibers. This damage stimulates the muscle building process, because your body works to heal your muscles with the ability to produce an increase in size. This way, your muscles will be better prepared for the stress of lifting from subsequent workouts. Numerous chest exercises can be completed at home with a bench and dumbbells. Visit your medical professional prior to starting a new exercise program.
Step 1
Work out your chest two days per week. You will need 48 to 72 hours of rest in between workouts for your muscles to recover from the high volume workouts, according to Georgia State University's Department of Kinesiology and Health.
Step 2
Complete each workout at a volume of three to five sets of eight to 20 repetitions. This training volume will stimulate muscle growth, according to Dr. Lee E. Brown of the National Strength and Conditioning Association.
Step 3
Perform dumbbell chest press. Lie on your back on a bench with the dumbbells at chest level and palms facing your feet. Push the dumbbells up toward the ceiling, extending your elbows fully.
Step 4
Complete incline chest press. Set the bench at about 45 degrees and while seated in an incline position, complete the same movement as the regular dumbbell chest press.
Step 5
Perform pushups. Position your hands slightly wider than your shoulders with your fingers pointed forward. Lower down until your elbows bend to about 90 degrees.
Step 6
Complete chest flyes. Lie on your back on a bench, holding the dumbbells above your chest with extended arms and palms facing each other. Keep your elbows straight as you open up your arms to the side until they become parallel with the floor.
Tips and Warnings
- Use an appropriate intensity of weight during dumbbell exercises. Make adjustments as necessary to ensure you're chest muscles become fatigued within eight to 20 repetitions. If you're able to complete more than 20 pushups, increase the intensity of the exercise by placing your feet on a bench. Understand it can take up to eight weeks to see increases in muscle size.
- Use a spotter during dumbbell exercises to reduce the risk of dropping the weight on your head.
Things You'll Need
- Dumbbells
- Bench
Member Comments