A strong chest improves your posture and overall upper body strength. The chest muscles, comprised of the pectoralis major and pectoralis minor, fan across the front of the body and are often associated with the front of the shoulder (the anterior deltoids). To effectively train the entire chest, it is best to incorporate a range of exercises that address the muscles from multiple angles to create symmetry and balanced strength. Perform three sets of 8 to 12 repetitions of each of these exercises. Rest 60 to 90 seconds between sets and complete an entire exercise before moving to the next.
Step 1
Perform flat bench presses with a weighted barbell. Lie on a flat workout bench with a barbell positioned over your chest, your elbows extended and your hands slightly wider than your shoulders. Inhale and slowly lower the dumbbells, flaring your elbows out from your body so that your upper arms are parallel to the floor and the dumbbells gently touch your chest. Return to the starting position for one repetition.
Step 2
Angle the bench at a 35- or 45-degree incline to perform incline dumbbell chest flies. Lie on the bench face-up, with a dumbbell in each hand and your arms extended above your chest, shoulder-width apart. Keep your feet firmly grounded and your back against the bench. Soften your elbows slightly and make the points of your elbows face outward and your palms inward. Inhale and lower the dumbbells toward the floor in an arc to a point level with your chest. Return the dumbbells to the starting position in a similar arc for one repetition.
Step 3
Execute push-ups. Get down on all fours on an exercise mat, with your hands positioned shoulder-width apart. Extend your legs and support your body on your hands and toes. Slowly lower your body toward the floor, keeping your abdominals tucked in and your head in line with your neck and spine. Permit your elbows to "flare" out as you lower your chin or chest to the floor. Return to the starting position for one repetition. Do the exercise on your knees if you find the full position too challenging.
Step 4
Change up this routine after four to six weeks to continue to see results. Add an incline or decline to the barbell press and perform the fly on a flat bench. Do push-ups with your feet on a bench and your body on a decline, or place your arms on a bench and your body at an incline.
Tips and Warnings
- To effectively build muscle, choose weights heavy enough to fatigue you in just six to eight repetitions. Try using a stability ball instead of a bench to increase the balance challenge during the chest fly. You may also achieve a training change by increasing weight over time.
- Seek the consultation of a physician before beginning an exercise program.
Things You'll Need
- Barbell
- Dumbbell
- Weight bench
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