Many people today are turning to bodybuilding, especially the younger generation. But it is not just bodybuilding that makes the body look good, it is also an exercise to increase your distance body and your morale.

Many people have a misconception that bodybuilding means spending most of your time in the gym in your daily life. But it's not like that, bodybuilding said exercise came, diet got right and so did hard work.

When new peoples enter the world of bodybuilding, they have only one goal in mind, which is to build their body and become attractive in a few days, but that is not the case.

Some people only exercise the biceps and chest because these organs are more attractive. But this is completely wrong because body building does not happen by training only one organ. This requires equal attention to all parts.

In this article we will look at some of the types of exercises, foods and drinks that will help you increase your chest size which is how to Increase Chest Size? This doubt will take you away.

Chest size

How To Increase Chest Size At Gym ?

Today, many people prefer gym, so we will first look at chest exercises that can be easily performed in the gym and will also help increase the size of your chest.

Bench Press

Bench press

Bench press is the oldest and most effective type of exercise. All you need is a plain table, rod and weight plates. First lie down on the table and hold the rod with both hands. This type of exercise should be done continuously as it covers the middle part of your chest and helps to increase its strength and size.


Butterfly gym workout

The second key is that you understand from the name that in this type of exercise you want to act like a butterfly.

There is a special type of machine available in the gym for this exercise. This is a type of sitting exercise.

First you have to sit on the right position on this machine and hold both the handles of the machine with both your hands and try to hold both the handles together and bring them together. This action is like butterfly wings.

Chest Dips

Chest dips

Dips are a type of exercise that you know, but if you are wondering what is chest dips, one thing to say is that there are many types of chest exercises, one of which is that you need a machine for chest dips and this type of exercise should make you stand up. Due to the large size of the machine that requires chest dips, this machine can only be available in the gym. Holding both the handles of this machine and trying to push your body upwards will give strength to your upper chest.

Incline Bench Press

Incline bench press

Normal bench press and incline bench press are almost identical. It requires the same material, only the bench press has to be raised slightly above the side of the table head, which puts pressure on your upper chest and the upper chest.

Cable Cross

cable cross

Cable cross requires a special and large machine. This requires two cables and two handles. First, grab both cables from the center of the machine. Then place both hands in front of the abdomen at the same time. When hitting a cable cross, be aware that the pressure must be on your chest.

How To Increase Chest Size At Home ?

Many people cannot afford to spend time at the gym because of their work so they prefer to exercise at home. So here we are going to look at three types of exercises that are simple and also quantitative which will also help in increasing the size of your chest.

Push Ups

push ups

Push up is an old and effective form of exercise. Pushing up covers your chest and triceps. It also burns more calories. Push-ups are pushing your body upwards. Stand in the first plan position, keep both your lower arms parallel to the ground, and try to push your body up. This is a type of push-ups exercise.

Incline Push Ups

incline push ups

There is a lot of similarity between incline push ups and normal push ups, only when hitting incline push-ups the distance between the land and yours chest should be more than the feet and land. Inline Push Support Normal push-ups can be done just like you do with the help of a table so that you can do it with the help of a table.

Decline Push Ups

Decline push ups

Inline push-ups and decline push-ups are just the opposite, as the distance between your chest and the ground should be greater than the distance between your legs and the ground, decline push-ups help increase the size of your lower chest.

Foods To Increase Chest Size

Soy Beans

Soybeans are a veg and very nutritious food. It is high in protein so it is used for muscle building or body building. Many people have the misconception that only non-veg foods are high in protein but soybeans are the biggest exception. One hundred grams of soybeans contains 36 grams of protein.

Greek yogurt

There are many types of yogurt available in the market today. One of them is Greek yogurt. Many people may not have heard of Greek yogurt. Greek yogurt is no different. Normal yogurt is the same. Ordinary yogurt removes all watery substances and makes it dark and nutritious. This is called Greek yogurt. It contains 20 percent protein which is very high. This can be a great option for building muscle.

Chicken Breast

When you hear the name of chicken, a list of different chicken dishes is formed in your mind. Chicken is a non-veg food that is very popular all over the world. Due to its high protein content, chicken is especially popular with people who go to the gym because it is nutritious as well as tasty.


Like chicken, fish is one of the most popular foods in the world. It is a sea creature and oil is also extracted from fish which is used to make medicines to fight deadly diseases like cancer. Fish is very nutritious and high in protein as well as fat. Fish is considered tastier than chicken. Today there are millions of species of fish all over the world, most of which are also eaten.

Bottom line

Muscle building or body building is not a day job but it takes a long time. The chest is the largest organ on the body and also the most seductive. Based on the above information you can increase the size and strength of your chest.