I M A Skinny Guy And Want To Gain Weight Skinny Chest? 3 Exercises to Inflate Those Skinny Pec Muscles

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Skinny Chest? 3 Exercises to Inflate Those Skinny Pec Muscles

Having a skinny bony chest is no laughing matter, especially for a guy. Everywhere we look, we are bombarded with images of huge pecs and barrel-chested dudes and made to feel that a large muscular chest is the epitome of masculinity.

While much of this is rubbish used by the media to sell products and engineering society, there is an old idea that a muscular chest indicates a more attractive and confident man. Just take a quick look at any ancient Greek or Roman statue and you will rarely see a skinny chest.

The benefits of putting some solid muscle on your skinny chest aren’t just superficial. Having stronger pecs will improve your posture and prevent drooping shoulders – this will help you avoid back problems and also improve your confidence, as posture has a lot to do with how we feel.

Below you will find 3 great exercises you can use to put some rock hard muscle on your skinny chest and cover those bones. I chose them because they work the 3 major areas of the pectoral muscles (outer, inner and upper pecs). Many skinny guys make the mistake of focusing on just one area and end up under-developing the rest.

3 Exercises to get rid of a skinny breast:

Bench Press

This is the absolute king of chest exercises and undoubtedly the most famous. You should perform these regularly to get rid of your skinny breast.

Lie flat on a weight bench and grab the bar with your hands slightly shoulder-width apart. Lift the bar off the rack and slowly lower it to your chest, stopping when the bar is about an inch from your chest – don’t let it rest or bounce off your chest like you see many people do in the gym. ..this is not only dangerous, but it reduces the effectiveness of the exercise. Now press the bar back until your arms are almost straight – never locking your elbows.

This is one rep… perform 6-10 reps and 3 sets at a weight that means it’s hard to complete the set.

The standard way to perform this exercise above works the entire chest with an emphasis on the outer pecs (if your grip is a little more than a shoulder width apart). You can work the upper pecs by tilting the bench up, or the lower pecs by tilting the bench down.

Dumbbell Flyes (or cable crunch)

This is a fantastic exercise for the inner pecs and getting that great line in the middle of the chest.

Lie flat back on a weight bench with a dumbbell in each hand. Hold them above your chest with arms slightly bent. Then slowly lower the dumbbells one to each side in an arc so that they are level with your chest and your arms are out to the side. From here, arch them back to the starting position, making sure to focus on the inner pecs and try to “squeeze” them as much as possible.

Perform 6-10 reps and 3 sets of these. Again, you work the upper pecs by leaning on the bench. You can also perform this exercise standing up by using a Cable Crunch machine. I personally recommend that you use free weights where possible to get rid of a skinny chest because they will help you build muscle and get stronger faster, but the cable crunch is a great alternative .

Overhead Dumbbell Presses

These are brilliant for the upper pecs and shoulders in particular.

Sit upright on a bench with back support, and hold a dumbbell in each hand. Lift them to the starting position which is on either side of your head just above your shoulders with palms facing forward.

From here lift the weights up, straighten your arms and bring the weights together above your head. Hold for a second and then slowly lower them to the starting position. Repeat for 3 sets of 6-10 reps.

Focus the effort on your pecs and not so much on your arms to get the maximum benefit from this exercise.

Bonus: Push-ups

If you don’t have access to a gym or weights, I strongly recommend that you start doing push-ups for your skinny chest. These are still an extremely versatile exercise and you can work your entire chest simply by changing your grip width, moving your feet, changing the tempo of each rep, using a gym ball to support your feet and many other techniques .

The key to success with push-ups is consistency and incrementation. By gradually increasing your number of reps each day, you will be amazed at how quickly you will lose your lean chest and develop big muscular pecs.

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