How to Get a Chiseled Chest

The chiseled chest is a combination of muscle mass growth and decreased overall body fat. Specific exercises target different areas of your chest to help grow your chest muscles. Some require a gym, while others are things you can do in your own home. Together they are a set of exercises that you can do throughout your day to reduce your overall fat and reach your chiseled goal.

Things You'll Need

  • Dumbbells
  • Bench press machine
  • Incline press machine
  • Decline press machine
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Instructions

    • 1

      Increase your chest definition by reducing the fat stores around your chest area. Reducing these fat stores requires an overall plan for weight loss. Include regular cardiovascular exercises into your daily workout plan. This may include 20 minutes on the stationary bike, treadmill or a fast-paced run around your local neighborhood, jogging track or park. Reduce the amount of foods in your diet that are high in fat and replace them with energy-boosting fruits and vegetables for increased weight reduction.

    • 2

      Begin a weight training regimen to grow muscle mass in targeted areas. The bench press is the classic chest-building exercise, and while it also benefits your shoulders and arms, its primary focus is on your chest muscles. The incline press is an alteration of the bench press where your back is raised and the bench press motion moves the bar over your head at an incline. The decline press is done with your back lowered and the motion moves the bar downward towards your waist. A mass building program requires incorporating all three exercises a few times a week. Determine your maximum weight allowance and use a weight a little more than half of that amount, performing eight to 12 reps in each set and one to three sets per workout.

    • 3

      Include a dumbbell work out at home or in the gym. Place your hand on a chair or workout bench. Hold the weight in your hand and lean forward. Lift outward from your body, keeping your arm straight, and pull the weight upward until it is even with your shoulder. Additionally, you can lie on your back, either on the floor or on a workout bench. Grab a dumbbell with each hand and lift, with you arms straight, until they are together, over your body. Modify the weight of the dumbbell when needed to increase or decrease resistance as your body is comfortable.

    • 4

      Add push-ups to your daily exercise plan. Watch your form and keep your back straight while doing push-ups for maximum resistance and muscle mass benefit. If the classic push-up is too easy for your fitness level, place your feet on a chair for an inclined push up that provides much higher resistance. If the push-up is too much for your fitness level, put your hands on a wall and do your push-ups against it for a much lower resistance.