How to Put Weight on Your Chest

Many people wouldn't mind putting a few more pounds of muscle on their bodies, especially in visible areas such as the chest. Adding muscle weight to your chest requires more than just heavy lifting. In fact, it requires a lifestyle change. Building large amounts of chest muscle is only possible with an appropriate diet and adequate resting periods to allow your body to recover. Start adding weight to your chest today through discipline and a regular workout regimen.

Things You'll Need

  • Gym equipment
  • High-protein diet
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Instructions

    • 1

      Focus your workouts on heavy lifting at least three to four times a week. Include a variety of chest workouts such as the bench press, incline press, butterflies and push-ups. Regular repetition of these exercises allows your chest to build strength over time. Also ensure your workouts are manageable and enjoyable. You're more likely to stop working out if you don't like the routine.

    • 2

      Get enough sleep at night and stay away from strenuous chest exercises during the days you don't work out. Your chest muscles need time to recuperate from workouts. In fact, all muscles grow during resting periods after hard workouts. Adequate rest also prepares your body for your next workout.

    • 3

      Change your diet by increasing your protein intake and reducing both fat and carbohydrates. Protein encourages the muscle-repair process that prompts muscle growth. Common examples of lean proteins include chicken are turkey. Eat five small meals during the day, separated by at least three hours. Constantly adding low-fat, high-protein food to your body keeps your metabolism running efficiently and feeds your chest muscle a steady stream of protein.