How To Increase Your Chest Size

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A bodybuilder’s body is everybody’s envy.  Be it his biceps, his six packs or his fab chest, entire body is drooled over by all.  When he is all dressed up, his chest size is what attracts instant attention.  If you too are focussing on increasing your chest size, you will need to follow the various exercises recommended for that and plan your diet accordingly.

Best exercises for chest muscles

Chest muscles are called pectoral muscles and it connects the collarbone, ribs and breastbone.

Chest muscle is one huge singular muscle and most exercises build the entire muscle.  But bodybuilders usually target the upper and lower position of the muscle to increase chest size.  The chest muscles needs to be in proportion to the rest of the body.

Following exercises help to increase the chest size:

Bench press

This is the most recommended exercise for chest muscles.  Barbell bench press and inclined dumbbell press are the popular types.  It can be done 6-12 reps of 1-3 sets.

To perform barbell bench press,

  • Lay on your back on a bench.
  • Put your hands on a barbell spreading out a little bit wider than the shoulders.
  • Lower the bar to your chest in slow motion and then lift it back up slowly.
  • Repeat.

To perform inclined dumbbell press (which helps the upper chest muscles making it look rounder):

  • Lay on your back on an incline bench holding a dumbbell in each hand with hands on your thighs palms facing each other.
  • Now, push the dumbbells up using the thighs, lifting the dumbbells one by one bringing them to shoulder level.
  • Rotate each wrist forward so that the palms of your hands are now facing away from you.
  • Exhale and push the dumbbells up using your chest muscles.
  • Hold for one second with arms steady and then slowly lower the weight.
  • Repeat the steps for reps chalked out in your plan.

Squeezing exercise

Bench press exercises focus on pressing alone.  Squeezing exercises are important too.  Alternating between press and squeeze help to build chest muscles faster.

An incline dumbbell fly exercise is an example of squeezing exercise.  It can be done for 10-15 reps for 2 sets.

  • This is done by lying on an incline bench.
  • Keep your hands on hips holding a medium size dumbbell in each hand.
  • Squeeze the back, keeping the chest up, and raise the weights up over your body in a hug like movement till it reaches near your face.  This stretches your upper chest muscles.

Bar Dips

  • In this hang from a dip bar with the hands straight.
  • Then lower your body such that arms and elbows form a 90 degree.
  •  Then slowly lift yourself again to come back to original position.
  • Repeat.

Push ups

This is the easiest way to exercise the chest muscles using our own body weight as resistance without any equipment.

  • Lie down on the floor on your stomach
  • Raise your body using your arms till the arm is fully stretched.
  • Lower back the body using the arms
  • Repeat for 12-15 times 3 times

It is recommended to perform these exercises twice every week for best results.  On the first day do the fly, bar dips and push ups and on the next day perform the bench press exercises.   Keep challenging yourself to lift more weights and keep changing the exercises to prevent the body from getting used to the pattern.  Engage in other body workouts the rest of the days and give your body ample rest to recover from all these exercises.

Nutrition and rest

Rest is very important for bodybuilding and this is the period during which the muscles grow.  A good night rest and a stress free life help in faster development of muscles.

If you overdo yourself and try to lift more weights and perform more strenuous sets, it will do your body more harm than good.  Your muscles will get strained causing injuries in all probability.

Along with exercise and rest, the other most important factor is good nutrition.  Unless you eat properly while training, your body will not receive the energy it requires.  Instead of eating 3 heavy meals in a day, split it into 5-6 smaller meals.  Never skip the breakfast.

Your diet should have a good mix of proteins, carbohydrates, fats and fibres.


Proteins help the body in storing energy for the muscles and helps in repairing the damaged tissues.  Protein is abundant in chicken/turkey breast, lean meats, fish, beans and legumes, milk and milk products like cottage cheese, yoghurt, etc.

Protein supplements in the form of powders, bars and shakes are readily available in market and recommended for athletes and bodybuilders.


Carbohydrates are necessary for providing energy to the body.  Whole wheat grains, brown rice, oats, sweet potato are some of the source of high energy low fat carbohydrates.  Include this in your diet to increase muscle mass.


Nuts, olive oil, fish, etc provide the body with the requisite amount of good fats.

It is very important to eat within one hour of your chest training exercises so that the tired body doesn’t utilise the muscle energy  for recovery, instead the food coming to the body post workout gets used for increasing your chest muscle size.

Keep yourself hydrated by drinking lots and lots of water.  The body loses water during exercise and hence it is important to replenish the lost quantity.

If you have the correct diet and perform the chest exercises twice every week maintaining the intensity, you will surely reach your goal of bigger chest.  It is all about determination and not succumbing to temptation.

Stay away from junk food as they will not help you to achieve the perfect ten on ten chest.  Rather, they will come in the way of building muscles and make your chest muscle look sloppy from extra fat.  If you want taut, firm muscles, follow a healthy diet plan and do your workout religiously.

Category: Workouts

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