Quickest ways to bulk up the chest

You have two large muscles in your chest: the pectoralis major and pectoralis minor. The pectoral muscles help you with daily lifting and pushing, and also activate when you rotate your arms and shoulders. There are a wide range of workouts and exercises that help add bulk to your chest. Whether using weights or choosing calisthenics, there are workouts and exercises that specifically target the pectorals and quickly add muscle as you increase intensity.



Bench Press
The bench press is an effective workout for quickly gaining muscle mass in the chest. Using a weighted barbell, lie back on an exercise bench and keep your hands spaced a shoulder width apart. Lift the barbell off the weight rack and lower it to your chest. Push the barbell up until your arms are fully extended and repeat the exercise. It is always wise to use a spotter, especially if you are a novice bench presser or lifting heavier weights. As you gain strength and experience bench pressing, you can add additional weight to the barbell and bulk up the chest at a faster pace.

Flys
Flys are also done as you lie with your back flat on a workout bench. Flys use weighted dumbbells instead of the weighted barbell. Hold a dumbbell in each hand and extend your arms straight out to the side. Raise each arm up at the same time and bring the dumbbells over your chest before returning your arms back to the side. Flys target the pectoral muscles and add mass. As you continue doing the workout, you can add more weight to the dumbbells to increase bulk in the chest.

Pushups
Pushups are a popular calisthenic exercise for adding muscle to your chest. You can do traditional pushups by spreading your hands out to your shoulders and pushing your body up off the floor and back down. Chest muscles expand as you go down to the floor and contract as you push back up. As you increase the number of pushups and the speed of the exercise, you gain more bulk in the chest. Diamond pushups put even more pressure on the chest and add muscle. While doing diamond pushups, the hands are placed palm down and close together under the chest. The thumbs and index fingers touch and form a diamond shape. As you perform diamond pushups, the hands stay directly under the chest.

Dips
Like pushups, dips use your body weight to build bulk in the chest. Using a dip station or parallel bars, place a hand on each bar and raise your body up and lower it back down. Keeping your feet off the floor forces you to lift and lower your entire weight. Leaning forward while doing dips places additional pressure on the chest and increases bulk. Doing dips while wearing a weighted exercise belt increases the degree of difficulty and accelerates bulk in the chest.