How to Have a Hard Chest

For men, having a hard chest is appealing. Not only does it present a fit and healthy look, but it is important for functional tasks like lifting or carrying heavy objects. But do not forget about other upper body muscles when you build your chest workout. Build your back and arms to create overall strength that is functional and helps you avoid injury from muscle imbalance. Also, a healthy diet and aerobic exercise promote having a chiseled chest.

Things You'll Need

  • flat bench
  • incline bench
  • barbell
  • dumbbells
  • stability ball
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Instructions

  1. Build a Hard Chest

    • 1

      Perform push-ups. This exercise warms up the chest muscles and uses body weight for resistance to build strength without overdoing it. Start with a regular push-up. Get down on all fours and extend your legs behind you so that you are facing the floor and balancing on your toes, with your hands are lined up directly under your shoulders. Lower your body toward the ground, as close as you can get to the floor without compromising your form, and then push back up to the original position. Perform 15 to 20 push-ups, one or two times. To increase the challenge, put your feet up on a bench while doing the push-up.

    • 2

      Do flat barbell bench presses. Lay supine on a flat bench. Remove the barbell under-handed from the overhead rack, and push it up while exhaling. Then lower it toward your chest while inhaling. The closer you can get it to the chest without losing control of the barbell, the better. Do one or two sets of 10 to 12 repetitions each.

    • 3

      Do dumbbell presses on a stability ball. Adding a stability ball to your training routine will challenge your core and balance while working your chest. Lay supine on the stability ball so that it is positioned behind your upper back. Lift up your dumbbells and with palms facing up. Press the dumbbells up and bring them together above your head. Then bring the dumbbells back down to the starting position. While performing the exercise, minimize your body's movement by staying firmly planted against the stability ball. Perform one or two sets of 12 to 15 repetitions each.

    • 4

      Do incline dumbbell chest "flys." Lay supine on an incline bench. Hold a dumbbell in each hand with palms up. Open the arms out to the sides and squeeze the shoulder blades together as you lower the weights. Then lift the dumbbells up and push them together in front of the chest so the weights almost touch. Do one or two sets of 12 to 15 repetitions each.