1. Incline Dumbbell Fly- Lay back on an incline bench with a moderately weighted dumbbell in each hand. Bring the dumbbells to the side of your chest with the elbows directly beneath them, pointing to the ground. Exhale and push both dumbbells simultaneously upwards. Pause and bring the dumbbells down in a controlled motion. DO 4 Sets with reps of 10,8,6,4. Increasing the amount of weight each set.
2. Bench Press- The classic. works many muscles, 4 sets 10,8,6,4 with increasing weight or 8,8,8,8 with the same weight. Hold the bar palms facing up, with a grip slightly wider than shoulder width. Bring the bar down, up, easy. DO NOT bounce or roll off of chest. that'll cause injury quickly.
3. Decline Bench Press- lay on a decline bench and begin with the barbell above your lower pecs. Exhale as you push up, do not lock elbows, and return to starting position. 3 sets of 8-10 reps is good.
4. The Pushup. Everyone hates them, but they are great for working out shoulders, triceps, and most importantly the Chest. Do three sets until muscle failure. make sure you keep your core tight while doing the pushups.
watch this short video for perfect push up form.
http://www.youtube.com/watch?v=Eh00_rniF8E
NO not a Push up Bra... But this type will also improve your chest haha!
Follow these four exercises Monday Wednesday and Friday and you will have a sizeable chest in no more than 6 weeks. Probably 3-4 ! Good Luck
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