The best way to build a big chest or pectoral muscle is by lifting weights and doing exercises specifically for chest. Freeweights are the best weights to use as they help build the stabilizer muscles, which provide the explosiveness needed in certain sports such as football. There are a number of exercises you can perform to build a big chest, including bench press, incline presses and both flat and incline dumbbell presses or flyes.

The bench press is performed on a weight bench on your back. Simply press the weights up and down with a barbell. Pick a weight in which you can easily get 10-12 repetitions. Do five sets including the warm-up set. Stay between six and twelve repetitions with each set. You should work chest twice per week. Bench press is the best exercise for adding both strength and muscle to your chest. However, you can substitute dumbbell bench presses once in awhile for variation. The chest muscles can start getting used to certain movements, which can make muscle gains more difficult. Next, incline bench presses will work your upper chest. You will want to have a balanced look to your chest as your muscles grow. This not only look better it can prevent injuries that can otherwise occur because of an imbalance in upper and middle pectoral muscles. Dumbbell incline presses can be performed in lieu of barbell inclines on occasion, just like with the bench press.

Dumbbell flat and incline flyes should be the third and forth exercises you perform for chest. Try to stick with these as much as possible the first few months. Later, you can add dips for lower chest. If you belong to a gym, cable crossover and certain machines can be used to build large chest muscles. You can also do push ups on occasion with your chest workout. Push ups on three chairs can particularly provide you with a good stretch.

Speaking of the stretch, always bring the weight all the way to your chest before lifting it back up. The stretch at the bottom is what tears the muscle fibers down. The heavier you lift and the more muscle fibers you tear down, the bigger your chest will become. Try to use slightly heavier weights each workout. This will help force your chest muscles to grow.

Most importantly, you will need to eat high protein foods to obtain big chest muscles. Eat a lot of beef, chicken, turkey, fish and tuna. You should try to eat about 1 gram of protein for each kilogram in body weight (See a metric chart to make the conversion. Moreover, you will also need to consume more calories to add muscles to your chest. Weightlifting burns calories. The only way to add muscle is to also add weight. You should consume some fats but eat a lot of complex carbohydrates such as rice, oatmeal, cereal, bread and vegetables. Spread you meals out so that you are eating at least five of them a day.

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