How to Build Breast Muscles

The key to building breast muscles is working the chest or pectoral muscles, which can be found under the breasts. The best exercises for building breast muscles are those that are performed with a barbell or dumbbells. Work your chest two days per week and you will see noticeable results within a few weeks.

Things You'll Need

  • Combination flat/incline bench
  • Barbell
  • Dumbbells
  • Weight plates
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Instructions

    • 1

      Write down a workout plan. Plan to do about four exercises for your chest every three or four days. Go heavier on your chest workout at least one day per week, performing four to six reps on at least two sets of the power exercises like bench press. Perform exercises heavier to force muscle growth. Do eight to 12 reps on the day you train lighter.

    • 2

      Start each chest workout out with the bench press. Lie on a bench and grab the barbell with both hands, about shoulder-width apart. Lift the bar off the rack and center it over your chest. Inhale as you lower the bar down to the center of your chest. Exhale as you push the weight back up. Do four sets of the bench press and the appropriate number of reps, based on whether you go heavy or lighter.

    • 3

      Perform incline bench presses for your upper chest. Lie on an incline bench and center the bar over your upper chest. Inhale as you lower the barbell until it touches your upper chest. Exhale and push the barbell back up. Perform four sets of this exercise.

    • 4

      Perform dumbbell flies to better isolate your pectoral muscles, according to Askthetrainer.com. Sit on a bench while holding two 10-pound (or other weight of your choice) dumbbells vertically in your lap. Lie down on the bench and start with the dumbbells over your chest with arms fully extended. Hold the dumbbells together in the starting position. Inhale as you lower the dumbbells to each side, bending your arms and stretching your pectoral muscles at the bottom of the movement. Push the dumbbells back up as if you are hugging a big tree. Do four total sets.

    • 5

      Do incline dumbbell presses for your upper chest. Lie on the incline bench and push both dumbbells up and down, as you did with the incline barbell press. Stretch your chest muscles at the bottom of each movement. Do four sets total.