3 Exercises to Build a Better Chest

by | Updated: December 3rd, 2016 | Read time: 2 minutes

No one wants to look scrawny in a T-shirt. Next to biceps, the chest muscles are most noticeable at first glance. So how do you build   better pecs? It’s easier than you think. Just add these three exercises to your workout program and within four to six weeks, you should notice not only improved size but also increased strength.

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Be sure to follow the plan as is, using maximum weight and doing three to four sets of eight to 10 reps. Repeat this workout twice a week.

Exercise 1: Barbell Bench Press

What it does: Works the chest (pectoralis major) muscles, shoulders (deltoid group) and triceps (triceps brachii)

How to do it:

  • Position yourself lying down on the bench with feet flat on floor.
  • Holding the bar with hands positioned shoulder-width apart, push the weight up until arms are fully   locked.
  • Slowly lower the weight back down to your chest, then repeat.

Exercise 2: Incline Dumbbell Press

What it does:  Strengthens the upper chest (pectoralis major/minor) muscles

How to do it:

  • Lying on an incline bench, hold a dumbbell in each hand at your shoulders.
  • Push the weight toward the ceiling until arms are fully locked.
  • Slower lower the weight to starting position; repeat.

Exercise 3: Dumbbell Fly

What it does: Develops inner and outer chest (pectoralis major/minor) muscles

How to do it:

  • Lie down on the floor, holding dumbbells at your chest.
  • Press dumbbells upward, then slightly bend at the elbow and hold.
  • Lower weight back down using a “wide arc” motion, with your palms facing each other and your shoulders pushed down.
  • Push weights back up using a reverse arc motion (think of giving a bear hug); repeat.

Tips for Success:

Be consistent! Don’t slack off ““ stick with the program twice a week.
With each and every rep, give 100% of your effort.
Follow workouts with a muscle-supporting whey protein such as MuscleTech Nitro-Tech.