Resistance-training exercises are necessary to build strength in your chest. Before performing these exercises, warm up for 10 minutes by doing a moderate-intensity aerobic activity. Choose weights that are heavy enough to tire your muscles after one set of repetitions. The last repetition should always be difficult to finish. As the exercises get easier, gradually add more weight. Do these exercises every other day and you will notice a stronger chest within a month.
Pushups
Step 1
Lie on your stomach and place your hands palms down on the floor and about shoulder-length apart. Straighten your arms so you're holding your torso off the floor at arm's length. Bring your knees off the ground and flex your foot to stabilize your lower body onto your toes. Keep your back straight. Your body weight should be distributed between your arms and toes.
Step 2
Inhale as you lower your body down until your nose is a few inches off the floor. Hold this position for two seconds.
Step 3
Exhale as you slowly extend your elbows and press your hands into the floor to lift your torso back to your starting position. Hold for one second and repeat the same steps for three sets of eight.
Barbell Bench Press
Step 1
Find a spotter to stand behind you while doing barbell bench presses. Do not start until you have your spotter's full attention and the person is standing directly behind you.
Step 2
Lie on your back on a flat bench with your feet planted firmly on the floor. Position yourself so your eyes are directly below the barbell.
Step 3
Grasp the bar firmly with your palms facing forward. Have the spotter help you move the bar off the rack. Your arms should be extended and the bar is over your chin.
Step 4
Inhale as you lower the barbell in a slow and controlled movement. The bar should barely touch the middle of your chest.
Step 5
Exhale and lift the bar until your elbows are fully extended and the bar is aligned with your chin. Perform three sets of eight. Between sets, have your spotter help you move the barbell until it is securely placed on the rack.
Dumbbell Fly
Step 1
Hold one dumbbell in each hand and lay on your back on a flat bench. Hold the dumbbells above your chest so your palms are facing each other. Keep your feet flat on the floor.
Step 2
Extend your elbows so you're holding the dumbbells just below your chin. Inhale as you lower the dumbbells to your sides so you finish the maneuver with your palms facing the ceiling. Your elbows should be slightly bent and your arms are aligned with your shoulders.
