{"id":14869,"date":"2015-09-01T08:49:59","date_gmt":"2015-09-01T15:49:59","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=14869"},"modified":"2021-07-19T07:07:09","modified_gmt":"2021-07-19T07:07:09","slug":"dolce-lifestyle-5-moves-to-build-a-huge-chest","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-lifestyle-5-moves-to-build-a-huge-chest\/","title":{"rendered":"DOLCE LIFESTYLE: 5 Moves to Build a Huge Chest"},"content":{"rendered":"<h2>DOLCE LIFESTYLE:<br \/>\n5 Moves to Build a Huge Chest<\/h2>\n<h4>by Samantha Coogan, MS, RDN, LD<\/h4>\n<h3>Want to pump up those pecs? These 5 exercises will help you build up chest muscles.<\/h3>\n<h3>1.  Dumbbell Pullover<\/h3>\n<p>\u2022\tSet up by lying on a flat bench with your feet on the floor and your head flat<br \/>\n\u2022\tGrab a single dumbbell and raise it over your chest, holding it with both hands<br \/>\n\u2022\tKeeping your arms and elbows as straight as possible, lower the weight in an arc over your head towards the ground (dumbbell should be directly over the top of your head)<br \/>\n\u2022\tReturn the dumbbell to the starting position above the chest in a controlled manner<br \/>\n\u2022\tRepeat for 3 sets of 10<\/p>\n<h3>2. Chest Dips<\/h3>\n<p>\u2022\tStand between the parallel bars at a dip station<br \/>\n\u2022\tGrip the handles of the bars and set up in the starting position with the arms straight and elbows locked<br \/>\n\u2022\tThe elbows should remain close to the body<br \/>\n\u2022\tLower your body forward by bending your elbows, leading with the chest as you go down<br \/>\n\u2022\tPush yourself back up to the starting position<br \/>\n\u2022\tIf you are unskilled in this movement, you can rest your knees in a resistance band that\u2019s attached to the dip bars to assist you in your dip<br \/>\n\u2022\tRepeat for 3 sets of 5-10<\/p>\n<h3>3. Dumbbell Flys<\/h3>\n<p>\u2022\tGrab a dumbbell in each hand and lie down on a flat bench with your feet flat on the floor<br \/>\n\u2022\tLift the dumbbells over your chest with a slight bend in your arms<br \/>\n\u2022\tLower the dumbbells on either side of your chest in an arc motion, hinging from the shoulder, maintaining the slight bend in the arms<br \/>\n\u2022\tReturn the dumbbells to the starting position in a controlled fashion<br \/>\n\u2022\tRepeat for 3 sets of 10<\/p>\n<h3>4. Barbell Bench Press<\/h3>\n<p>\u2022\tSet up on a flat bench with your feet flat on the floor. Pull your shoulder blades together and lie back on the bench<br \/>\n\u2022\tUse a shoulder-width grip to unrack the barbell<br \/>\n\u2022\tLift the barbell off the rack and move it to the starting position above the middle of your chest<br \/>\n\u2022\tLower the bar in a controlled manner until it just touches your chest<br \/>\n\u2022\tRaise the bar back up until your arms are straight and your elbows are locked<\/p>\n<h3>5. Dumbbell Bench Press<\/h3>\n<p>\u2022\tOn a flat bench with your feet flat on the floor, grip a dumbbell in each hand<br \/>\n\u2022\tStart with your arms above the middle of the chest with palms facing forward<br \/>\n\u2022\tLower the weights by bending your elbows until they\u2019re at about a 90 degree angle, triceps parallel to the floor<br \/>\n\u2022\tPush the weight back to the starting position in a controlled manner<br \/>\n\u2022\tRepeat for 3 sets of 10<br \/>\n\u2022\tDumbbell bench press is a touch more challenging than barbell bench press, so start light on the weights. Dumbbells require more stabilization than barbell since they aren\u2019t on a single plane.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-15477\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h2>Join our online training program today!<br \/>\nGuaranteed results or your money back!<br \/>\nLose up to 21 pounds in 21 days!<\/h2>\n<p><a href=\"\/sign-up\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-18079\" src=\"\/blog\/wp-content\/uploads\/2018\/01\/sw2s-online-program-833x440.jpg\" alt=\"\" width=\"833\" height=\"440\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>DOLCE LIFESTYLE: 5 Moves to Build a Huge Chest by Samantha Coogan, MS, RDN, LD Want to pump up those pecs? These 5 exercises will help you build up chest muscles. 1. Dumbbell Pullover \u2022 Set up by lying on a flat bench with your feet on the floor and your head flat \u2022 Grab [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14872,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[16,1494,1495,1496,1113,18,6,1456,1497,34],"class_list":["post-14869","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-3-weeks-to-shredded","tag-build-a-bigger-chest","tag-build-chest-muscles","tag-build-pecs","tag-how-to-build-muscle","tag-lose-weight-fast","tag-mike-dolce","tag-online-training-program","tag-pectorals","tag-the-dolce-diet"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DOLCE LIFESTYLE: 5 Moves to Build a Huge Chest - The Dolce Diet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/landing-uat.thedolcediet.com\/blog\/dolce-lifestyle-5-moves-to-build-a-huge-chest\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DOLCE LIFESTYLE: 5 Moves to Build a Huge Chest - The Dolce Diet\" \/>\n<meta property=\"og:description\" content=\"DOLCE LIFESTYLE: 5 Moves to Build a Huge Chest by Samantha Coogan, MS, RDN, LD Want to pump up those pecs? 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