If you’re looking to grow a big chest and fill out your t-shirts, then these three exercises are for you. You will need to do about 3-4 sets of each exercise to failure. Use maximal weight for about 8-10 repetitions and repeat two times a week. Within 4-6 weeks you should notice improvements in your chest, as well as an increase in strength.
1. Dumbbell Chest Press
Purpose:
To work the muscles of the chest (pectoralis major), shoulders (deltoid group), and triceps (triceps brachii).
Execution:
- Lie down on your back with your feet flat on the floor.
- Grasp the dumbbells and hold them on either side of your shoulders.
- Slowly push the weight away from you towards the ceiling (exhale) until your arms are fully locked to ensure a full range of motion.
- Lower the weight back down towards the starting position (inhale) and then repeat the motion (inhale).
2. Push-Up Rows
Purpose:
To strengthen the muscles of the chest (pectoralis major/minor) and upper back (latissimus dorsi).
Execution:
- Lie down on your back on the floor.
- Press the dumbbells straight up in front of you, then create and hold a slight bend in the elbow.
- Lower the weight down as far as you can on a wide arc, palms facing one another, and the shoulders down (inhale).
- Lift the weights back up in a bear-hug type of movement (exhale) and then repeat.
Finish Strong
Be sure to be consistent with your efforts, push with 100% effort on every single rep, and finish your workout with Six Star® Whey Protein Plus in order to get the most out of your hard work.
