7 Chest Workouts for Skinny Guys – Bulk Up Fast!

If you’re a skinny guy looking to build a bigger and stronger chest, the right workout routine combined with proper nutrition is key. These 7 chest workouts /exercises will help you gain mass and definition, making your upper body look more powerful and muscular.

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Perks of These Chest Workouts

1. Increases Chest Size & Definition – Helps build a well-defined, muscular chest.
2. Enhances Upper Body Strength – Boosts overall pushing power for daily activities and sports.
3. Improves Posture – Strengthens chest and back muscles to keep shoulders pulled back.
4. Boosts Confidence – A broader chest gives a more aesthetic, powerful appearance.
5. Engages Supporting Muscles – Works shoulders, triceps, and core for a balanced upper body.
6. Easy to Progress – Simple to add weight or reps for continued muscle growth.
7. Works with Bodyweight or Equipment – Suitable for home or gym training.
8. Increases Testosterone & Growth Hormones – Heavy lifting promotes muscle-building hormones.
9. Enhances Athletic Performance – Stronger chest muscles improve performance in sports and functional activities.

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Workout Plan Overview

• Frequency: 2-3 times per week
• Reps: 8-12 per set
• Sets: 3-4 per exercise
• Rest Between Sets: 60-90 seconds
• Rest Between Exercises: 1-2 minutes
• Equipment: Dumbbells, barbells, resistance bands (optional)

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1. Barbell Bench Press

• Muscles Targeted: Chest, Shoulders, Triceps
• How to Do It:
  1. Lie flat on a bench and grip the bar slightly wider than shoulder-width.
  2. Lower the bar to your chest, keeping your elbows at a 45-degree angle.
  3. Press the bar back up explosively.
• Tip: Focus on controlled movements and avoid bouncing the bar off your chest.

2. Push-Ups

• Muscles Targeted: Chest, Triceps, Core
• How to Do It:
  1. Get into a high plank position with hands slightly wider than shoulder-width.
  2. Lower yourself until your chest nearly touches the ground.
  3. Push back up while keeping your core tight.
• Tip: Increase difficulty by adding a weighted backpack.

3. Dumbbell Flys

• Muscles Targeted: Chest, Shoulders
• How to Do It:
  1. Lie on a bench and hold dumbbells with arms extended above your chest.
  2. Slowly lower the dumbbells in a wide arc until your chest stretches.
  3. Bring them back together using controlled motion.
• Tip: Avoid bending your elbows too much to keep tension on your chest.

4. Incline Dumbbell Press

• Muscles Targeted: Upper Chest, Shoulders
• How to Do It:
  1. Set a bench to a 30-45 degree incline.
  2. Hold dumbbells at shoulder height and press them upward.
  3. Lower them back down slowly.
• Tip: Focus on squeezing your chest at the top of each rep.

5. Dips (Chest-Focused)

• Muscles Targeted: Lower Chest, Triceps
• How to Do It:
  1. Grip parallel bars and lean forward slightly.
  2. Lower your body until your elbows reach a 90-degree angle.
  3. Push yourself back up.
• Tip: Add weight using a dip belt for progressive overload.

6. Cable Crossovers

• Muscles Targeted: Chest, Shoulders
• How to Do It:
  1. Set cables at a high position and grab the handles.
  2. Bring your hands together in front of you in a smooth, controlled motion.
  3. Slowly return to the starting position.
• Tip: Keep a slight bend in your elbows and squeeze your chest at the peak.

7. Decline Push-Ups

• Muscles Targeted: Lower Chest, Triceps
• How to Do It:
  1. Place your feet on an elevated surface and hands on the ground.
  2. Perform a standard push-up with increased resistance.
• Tip: Engage your core for better stability and muscle activation.

Follow this structured plan, stay consistent, and watch your chest size and strength grow fast!

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Frequently Asked Questions (FAQs)