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Select a weight that you can lift at 7 to 10 times. Lie on a weight bench on your back. Grip the bar with hands slightly wider than shoulder-width apart.

Lower the bar slowly until it touches your chest. Then return to the starting position. Repeat until you have completed this movement 5 to 7 times, or reached failure.

Rest for a bit, then do 2 more sets. If you can perform 10 repetitions easily, add more weight. Use dumbbells or a cable station to do flyes.

Lighter weights are recommended for this exercise. The weight limit is determined by your shoulder, which is the pivot of a long lever formed by your extended arm.

Lie on your back and grasp a dumbbell or cable handle in each hand. Extend your arms straight up in front of you.

Keep your arms extended and slowly lower your hands to either side of your body. Return to the starting position. Repeat for a total of 3 sets of 10 to 12 repetitions.

Increase weight after you can perform 12 repetitions easily. Superset two or more exercises in order. Supersets force your muscles to work harder, because you're doing one exercise right after another.

They can be very effective in building up muscle. Or, follow the bench press with as many push-ups as you can do. Try drop sets. For a drop set, lessen the weight on each successive set and go to failure.

Perform at least 10 reps of the bench press or flyes. Immediately remove 10 pounds and perform the exercise to failure. Then, remove 10 pounds again and once more perform the exercise to failure.

Do push-ups. For maximum benefits, do a variety of push-ups. Space your hands farther than shoulder-width apart, shoulder-width apart or close together.

Place your feet on a bench and do decline push-ups, or place feet on the floor and hands on a bench for incline push-ups. Push yourself to failure for each set.

Do dips. These can be performed on a dip bar or even between two high-backed chairs. Hold yourself upright between the bars or chairs, then bend your elbows and lower your body until you feel a stretch in your chest.

Return to the starting position and repeat. For added benefit, tie a weight plate around your waist or grasp a dumbbell between your ankles or knees while performing this exercise.

Do pull-ups or chin-ups. Pull-ups will not increase the size of your chest, but they complement your efforts by strengthening the back and stomach.

Chin-ups with arms closer together in an underhand grip do engage your pectoralis major, but still focus primarily on other muscles.

Part 3 of Eat plenty of healthy food. Your body will consume muscle if you do not intake enough calories to sustain your activity level.

If you want to gain muscle, you need to create a calorie surplus, and most of that should be complex carbohydrates and protein. Avoid overloading on simple carbs and fats, which do not provide long-term energy and can encourage fat gain instead of muscle.

Eat a balanced diet of whole grains, protein meat, fish, eggs, tofu, etc. Avoid sugary drinks and desserts, fast food, meat that is laden with nitrates and hormones, and salty snack foods.

Eat more than three meals a day. When you're focusing on muscle growth, your body needs a lot of fuel. Eating three regular-sized meals a day isn't going to cut it.

Add two more meals, each with a protein source roughly the size of your palm. You may have to eat more than you actually feel hungry for, but you'll be happy with the results when you see your chest getting bulkier.

If you have excess fat you'd like to lose, keep portion sizes under control. Eat a healthy meal an hour or so before working out. Go for healthy carbohydrates like quinoa, beans, or brown rice, paired with a light protein.

Eat another meal after you work out to help your muscles repair and build up stronger. Drink plenty of water. You should be drinking glasses a day, both to keep you hydrated and to help your muscles process the protein you're taking in.

Drink water before and after each workout. Take supplements. Big muscle growth is often helped along with supplements.

Creatine replicates a natural enzyme the body produces to promote muscle growth and strength. Taking the recommended dosage has been shown to help muscles get bigger, faster.

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