Many people make the mistake of overworking the pectoral muscles, the muscles of the chest, when trying to develop a larger more square-shaped chest. To develop a square-shaped chest you need to work the pectoral muscles from all angles to stimulate even muscle growth. Changing up your routine every six weeks to eight weeks can also help keep your chest muscles from reaching a plateau, notes the American Council on Exercise. Incorporate heavy weight lifting chest exercises such as bench press, flyes, pec-dec, and dumbbell pull-overs with body weight exercises such as pull-ups, dips and wide-armed push-ups for faster results.
Step 1
Lie prone with your hands even with your shoulders about 3 inches away from your body and extend your legs fully behind you. Relax your shoulders, neck and head and curl your toes under.
Step 2
Engage your entire core, the muscles of your stomach, back, pelvic and hips, and push your entire body weight off the floor. Press as hard as you can into the floor with your hands, squeezing your chest, extending your arms fully.
Step 3
Lower your body back toward the floor slowly, engaging your pecs the entire time. Stop when your nose is 1 to 2 inches away from the floor and hold for 10 to 20 seconds.
Step 4
Push back up slowly, engaging your chest muscles until your arms are fully extended. Hold this position for 10 to 20 seconds.
Step 5
Repeat the entire sequence for three sets of 15 to 25 repetitions.
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