Skinny chest? 3 exercises to pump up those lean pectoral muscles
Having a thin and bony chest is no laughing matter, especially for a man. Everywhere we look, we are bombarded with images of huge pecs and huge pectoral types and make us feel like a big, muscular chest is the epitome of masculinity.
While much of this is garbage used by the media to sell products and design society, there is an old idea that a muscular chest denotes a more attractive and confident man. Just take a quick look at any ancient Greek or Roman statue and you will rarely see a slim 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 your shoulders from slipping; This will help you avoid back problems and also improve your confidence, since posture has a lot to do with how we feel.
Here are 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 main areas of the pectoral muscles (external, internal and upper pectorals). A lot of skinny guys make the mistake of concentrating on just one area and end up underdeveloping the rest.
3 exercises to get rid of a thin chest:
This is the absolute king of chest exercises and without a doubt the most famous. You must perform this regularly to get rid of your skinny chest.
Lie down on a weight bench and grasp the bar with your hands slightly above shoulder width apart. Lift the bar off the rack and lower it slowly toward your chest, stopping when the bar is an inch from your chest; don’t let it rest or bounce off your chest, as you see many people do at the gym. … this is not only dangerous but also reduces the effectiveness of the exercise. Now push the bar up until your arms are almost straight; never lock your elbows.
This is one rep … do 6-10 reps and 3 sets with one weight, which 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 slightly more than 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 your inner pecs and for getting that great mid-chest line.
Lie down on a weight bench with a dumbbell in each hand. Hold them above your chest with your arms slightly bent. Then, slowly lower the dumbbells one on each side in an arch so that they come to the level of your chest and your arms out to the sides. From here, return them to the starting position, making sure to focus on the inner pecs and trying to “squeeze” them as much as possible.
Perform 6 to 10 repetitions and 3 sets of these. Again you work the upper pecs by tilting the bench. You can also perform this exercise standing up using a Cable Crunch machine. Personally, I recommend that you use free weights whenever possible to get rid of a thin chest, as they will help you build muscle and get stronger faster, but the cable crunch is a great alternative.
Dumbbell overhead presses
These are great for the upper pecs and shoulders in particular.
Sit upright on a bench with a back and grasp a dumbbell in each hand. Raise them to the starting position that is on either side of your head just above your shoulders with your palms facing forward.
From here, lift the weights by straightening your arms and gathering the weights over your head. Hold for a second and then slowly lower them back to the starting position. Repeat for 3 sets of 6-10 reps.
Focus the effort on your pecs rather than your arms to get the maximum benefit from this exercise.
If you can’t access a gym or weights, I recommend that you start doing push-ups for your slim chest. These are still an extremely versatile exercise and you can work the entire chest area simply by changing the width of your grip, tilting your feet, changing the pace of each rep, using a gym ball to support your feet, and many other techniques.
The key to success with pushups is consistency and increment. By gradually increasing your number of reps each day, you will be amazed at how quickly you will shed your thin chest and develop large muscular pecs.