How do I get a well defined chest?

Question

I'm male, 20 years old, 5'7" and 120lbs. I'm trying to get into better shape and gain weight. I know I have to start eating more and getting my endurance up. But my question is this: How do I get a well defined upper body? What exercises do I need to do?

Answer 1

Upper Body...., this is what I would do...

Day One..., Chest and Triceps

Bench Press 3 sets of 7
Incline Press 3 sets of 7
Dumbbell Bench Press 3 sets of 7
Dips 3 sets to max
Incline Dumbbell flies 3 sets of 7
narrow grip bench press 3 sets of 7
tricep pulldown 3 sets of 7
tricep kickback 3 sets of 7

Day two REST

Day Three - Other Upper Body
wide grip lat pulldown one handed row 3 sets of 7
seated military shoulder press 3 sets of 7
lateral raises 3 sets of 7
(traps) pull up 3 sets of 7
shrugs 3 sets of 7
dumbbell bicep curl 3 sets of 7
barbell curl 3 sets of 7

Day Four Legs

Squats 5 sets of 11
deadlifts 5 sets of 11
Leg Press 5 sets of 11
Calve Raises 5 sets of 11
leg extensions 5 sets of 11
hamstring curl 5 sets of 11
Abs on balancing ball 3 sets of max

Day Five Rest

This routine focuses on your chest while not ignoring any other muscle group. Don't forget the leg day, it is very important..., especially the squats..., it will be as helpful in developing your chest as any other muscle group...., even your biceps...

Good luck!!!

Answer 2

Download a weight program from the net if you have access to a gym. I have used the " body for life" program as a starting point and developed my own program from there.

You descrition indicates that you probably have a light bone structure or body type. Don' t expect to look like AHNOLD but you can pack on some muscle and with you low body fat you should get definition quite quickly as you pack it on.

If you can lift 3-4 days a week for around an hour you'll see some results in 2 months. Try to find a partner to work with toward a goal.

DON'T overdue it the first time. It's the quickest way to stall your progress. DON'T neglect your legs or abs they are very important in developing overall strength and balance.

Finally DON'T get sucked into buying all kinds of supplements. A good protein powder to help your muscles repair (if you want) a multivitamin and whatever you normally take.

Good luck. Fitness/wellness should be a life-long pursuit. Make it fun and it won't feel like work.

Answer 3

Okay, here are some suggestions If you are like me and dont have access to a gym, although we have free membership because we live in apartments, damn!

Pushups 3 sets of 15 a day. Increase when ready
Curls with the weights/weightbar...
Im trying to define my chest too...

Answer 4

Pushups for the delts, pull ups for the forearms and biceps, arms lifts (you'll need two strong supports on either side of you for this, but that's what playgrouds are for!) for the laterals. For an easy to do, get some small free wieghts and do overhead curls while watching tv.

Answer 5

Breast implants!

No, seriously... The best way, based on experience, is to use the bench press especially decline and incline. I also recommend that you have a daily regiment of push ups and sit ups...

Answer 6

For start try with push-ups. And don't give up to soon - results come in weeks not in few days.