Free weights are useful tools for increasing the size of your pectoral muscles through resistance training. Free weights include dumbbells, barbells and resistance cables. All three can be used to increase the size of the pec muscles of your chest. Warm up for five minutes with simple aerobic activity, such as marching in place or walking stairs, before resistance training to prepare your muscles for exercise. Follow the warmup with one to two chest exercises, such as chest presses and chest flies.
Single-Arm Cable Chest Press
Step 1
Wrap your resistance cable around a sturdy, immovable object, such as a pole. Grab the handles of the cable in your right hand. Face away from the pole with your feet hip-width apart. Bend your right elbow and raise it up to shoulder-height. Pull your shoulder back so that your right shoulder lines up with the middle of your forearm. Straighten your wrist. Place your left hand on your hip. Step forward until you feel slight tension in the cable. Bend your knees slightly.
Step 2
Press your right arm forward like you are punching someone. Keep your arm level to the floor and extend it straight toward the center line of your body. Allow only your elbow and shoulder joint to move. Keep the rest of your body still. Exhale as you press your arm forward.
Step 3
Pull your arm back to the starting position. Inhale as you do so.
Step 4
Perform the same number of reps with the left arm.
Dumbbell Chest Fly
Step 1
Lie face-up on an exercise bench and extend your arms into the air while holding a dumbbell in each hand. Place your feet flat on the floor. Face your palms toward each other and position your arms above your chest. Bend your elbows just a little.
Step 2
Lower your arms out to the sides until they are slightly below the bench with your palms facing up. Do not allow your lower back to arch off the bench. Inhale as you lower your arms.
Step 3
Bring your arms back up over your chest and exhale.
Incline Barbell Press
Step 1
Lie face-up on an incline exercise bench for incline barbell presses to build your upper pecs and shoulders. Hold a barbell straight in the air above your chest with your hands shoulder-width apart. Press your lower back into the bench and your feet flat onto the floor.
Step 2
Lower the barbell to your chest, allowing it to touch your body lightly. Open your elbows out toward your shoulders as you lower the bar. Inhale through your nose.
Step 3
Lift the bar straight toward the ceiling and exhale. Do not allow your heels to lift off the floor or your lower back to arch off the bench.
Tips and Warnings
- Do three sets of 10 reps to build up the size of your pecs, recommends “NASM Essentials of Personal Fitness Training: Course Manual."
Things You'll Need
- Resistance cable
- Dumbbells
- Barbell
- Exercise bench
References
- “NASM Essentials of Personal Fitness Training: Course Manual;” Micheal Clark, Scott Lucett, Rodney Corn; 2008
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