1. One Big Push
Unlike bodybuilding, chest strength doesn't always show up as huge protruding chest muscles and pecs. Instead, the strength in the chest is often internal, allowing you to lift or push more weight in a single motion. The bench press is one of the best ways to increase chest strength. Start with a comfortable weight to get your set point, remembering where you started. Increase that weight by 10 pounds at a time. Always use a spotter when pushing a dumbbell with added weight. When doing chest strength training, you never know your breaking point until you get there and you need someone on hand, ready to help when you get into trouble. Push the added weight until your arms shake from the stress. Hold it as long as you can and lower it as slowly as possible.
2. Dip Into Your Strength
Stand on a pushing exercise machine that you can use for dips. Hold each handle by your side and bend your knees. Using your arms, lower your body by bending your elbows and pushing yourself back up again. Do this move 10 times at a slow even pace. When you can perform 10 dips easily, get a weighted strap to put around your waist. Strap on 10 pounds and work up to the 10 repetitions again. Once you reach your goal, add another 10 pounds. Keep adding weight until you reach 100 pounds. If you can dip 10 times with 100 pounds strapped around your waist and not collapse, you will have toned your chest enormously.
3. Wrap Your Arms Around an Exercise
The pec machine will work your chest more than your arms if you concentrate when pulling. Try to keep your arm muscles out of the equation as you increase the weight to strengthen your chest. Sit with your back and butt back against the seat as far as you can go. Grab a handle with each outstretched hand and pull the weighted arms of the machine in front of you. Keep your elbows bent slightly. Pull forward until your hands touch each other. On the release, concentrate so that your back and abs do not do the heavy resisting.
4. Pull for Strength
Use a pull down sitting machine or weighted pulleys to work the chest. While sitting on an incline press machine, sit back as far as you can so that your chest will absorb the resistance. Focus as you push up toward the ceiling; using your chest muscles to move your arms. The release is just as important as the pushing up; do it slowly with focus. When using pulleys, stand close enough to the initial point of contact so that you are not tempted to put your arms into the pull.
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