How to Get a Super Defined Chest

Ben Greenfield
1-minute read

Ask Get-Fit Guy: How Can I Get A Super Duper Chest?

Listener Jock recently wrote in and asked:

You know those pecks that go all the way up to the neck and look like two giant squares with nipples? How do I get those?

Whether you’re a guy or a girl, a super duper chest is something that can help you look better in a swimsuit or business suit. In my article "How To Get Rid of Man Boobs," I explained how to get rid of a droopy chest. Now, here are three moves to take your chest to the next level:


  1. Press From All Angles. On a weekly basis, do incline, decline, and flat chest pressing so that you attack your chest muscles from all angles. Do exercises like decline pushups, incline bench press, and dumbbell chest press.

  2. Fly. Flies help develop the inside pec muscles that presses have a hard time getting, and there are many variations you can use, including decline fly, lying fly, seated fly, and standing fly.

  3. Posture. Slouched shoulders can make the chest look droopy, so also include shoulder posture exercises like push-up row and pull-ups.

If you’re doing a "chest-only" workout, you only need to do it once per week. If you’re simply working chest exercises into a full-body workout, you can hit the chest three times per week, but allow for about 48 hours of recovery between those workouts.

Chest image courtesy of Shutterstock

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.