How to Build Up Your Chest Muscles

18 Dec

Exercising has always been essential for one’s health and proper growth. However, the older we become, the more vital exercising is as muscles slack and weaken. Physical exercises’ benefits cannot be overemphasized because it helps keep you healthy and adds a few more years to your life span. It also keeps you fit and boosts your energy levels significantly.

An exercise is generally referred to as any activity you engage in that works your muscles and burns calories in your body. It does not necessarily have to be hard work and heavy lifting. As long as you are engaging your muscles, you are exercising.

Bodybuilding exercises, however, are a lot more complicated than the routine activities for burning up fat. It focuses more on muscles, and this requires a degree of strength and fitness training.

Benefits to Building Chest Muscles

  • The muscles in the body use up energy stored in fats. Therefore, the more you build your muscles, the less chance of unwanted fat gathering up in your body.
  • Strengthens the bones and ligaments.
  • It helps you lose weight and shape your muscles.
  • Reduces the risk of diseases and illnesses.

Building different muscles requires different exercises. Some muscles require extra attention and targeted workout exercises to build-up, while others are often affected by general workout activities.

This article will focus on chest muscles and the workout drills that can help strengthen them.

The primary muscle in the chest region is called the pectoralis major. It consists of two sizeable fan-shaped muscles located in the pectoral region. It covers the area between both armpits and up to the collarbone. The pectorals minor is also situated near this area, but chest-building exercises are primarily associated with the pectoralis major.

Exercises to Build Your Chest Muscles


Push up exercises

Push-ups are one of the most typical workout exercises. However, people often fail to see how effective this drill is for muscle-building. Push-ups help build the lower pectorals and gives your chest that impressive round shape.

The push-up drill is a straightforward exercise and doesn’t require any equipment.


  • From a face-down lying position, space out your arms to about a shoulder-width apart, with your legs stretched out.
  • Gradually push yourself up with your arms until your elbows are straight, then go back down again.
  • Repeat this process in sets for as long as you can.
  • As you build your muscles and gain more strength, you can increase the number of reps you do daily.

Although push-ups also affect the biceps and shoulder muscles, its primary function is chest building.

Bench Press

This drill has often been referred to as the most effective chest-building exercise. It places less emphasis on the shoulder and focuses more on the biceps and chest muscles.


  • Lie face-up on a bench with both feet on the ground, holding the barbell above you.
  • Ensure that your arms are stretched out above, shoulder-width apart.
  • Lift the bar from the rack and lower it down to your chest, and then up again until your arm is fully stretched.
  • Repeat the process until you start to feel the sting in your arm.
  • You are advised to start with lighter weights at the beginner level and then add on the weight as you go. This is especially crucial to reduce the risk of injuries.

There are different types of bench press drills. However, the drills are similar to each other and concentrate on pectoralis and biceps building.

Lying Pectoral Stretch

The lying pectoral stretch, just like push-ups, is a simple drill that does not require weight lifting. It is also a great exercise, and its main focus is on strengthening the chest and biceps.


  • Lie down with your fingers interlaced behind your head.
  • Lift yourself up from the palms on the floor behind you.
  • Remember to maintain a shoulder-wide distance between both arms.
  • Move your body down until your arms are bent to your elbow levels.
  • Move your body back up and return to your initial position.
  • Carry out several reps until you begin to feel the strain in your muscles.
  • Like other drills, you should start with a lower number of reps until you feel strong enough to take on advanced counts.

Dumbbell Flies

Dumbbell flies exercises

The dumbbell is a smaller kind of weight that can be comfortably held in each hand. For a dumbbell fly drill, you need two dumbbell weights, one for each hand. There are several types of dumbbell workout drills, including these five great dumbbell exercises:

  1. The inclined dumbbell fly
  2. The flat dumbbell fly
  3. The 45 degrees ready dumbbell chest press
  4. Dumbbell bench press
  5. Dumbbell squeeze press


  • Take a position according to the style you wish to use from the exercises stated above.
  • Firmly hold a dumbbell weight in each hand.
  • Lift/Pull up/Swing the dumbbell, depending on the style you adopt.
  • You can move both arms together in a synchronized movement, or you can move them one after the other.

Dumbbells are commonly used in gyms for different forms of exercise. However, if you wish to use it to good effect for chest building, you must be strategic with it and target your workouts to your pectoral region.

Bar Dips

The bar dip is undoubtedly one of the most difficult exercises regarding the amount of energy required. It is also known to be up among the most effective chest-building drills. It would be best to have a firmly placed crossbar for this workout exercise, inclined at 90 degrees and slightly above your head level.


  • Hold on to the bar firmly with your hands lifted above your head.
  • While holding the bar, use your arm’s strength to pull up your body until your shoulder reaches the height of the bar.
  • Slowly lower your body again, still holding the bar.
  • Repeat until you feel your arms strain; rest for 2 to 3 minutes before going again.

Bottom Line

Strengthening your muscles, particularly your chest muscles, is great, but you must have a vivid picture of what you hope to achieve before going into any bodybuilding program. This will help you stay focused and can also be a source of motivation for you.

Another critical factor in exercising your chest muscles is consistency. As the saying goes, “you either build it, or you lose it.” However, with the right amount of discipline, these workout drills can help you achieve your ideal body shape and build up your chest muscles.

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