How to Gain Weight in the Chest

In order to gain weight in the chest area, you will have to gain weight all over the body. Similar to spot reduction, gaining weight in just one area of the body is impossible. To get a larger chest, you will have to adjust your eating habits; to prevent getting fat, you will have to incorporate exercise into your lifestyle.

Instructions

• 1

  Increase your calorie intake from 300 to 500 calories. Observe your body to get an idea of how many calories you currently consume to maintain your weight and add the additional calories to this amount. Weight yourself regularly and aim for a weekly weight gain of 0.5 to 1 pound.

• 2

  Consume healthy foods from high-quality sources such as complex carbohydrates, lean protein and unsaturated "healthy" fats. Eat foods such as fish, chicken, brown rice, whole wheat breads, olive oil and raw nuts.

• 3

  Eat five to six meals daily to provide your body with constant nutrition and extra calories and to keep your metabolism active.

• 4

  Incorporate a weight training program that targets your entire body and builds muscle. Muscle mass increases your metabolism and prevents gaining weight in the form of fat. Include compound exercises that target multiple muscles at the same time and promote muscle growth. Examples include squats, lunges, dead lifts and pull ups.

• 5

  Target the chest by doing exercises that focus on the inner, outer, upper and lower chest muscles. Some exercises you can do include barbell bench presses and dumbbell flyes on an inclined, flat and declined bench and do push-ups for a whole upper body workout.

• 6

  Make water your main beverage of choice. Water flushes your system, promotes digestive health and hydrates you. Avoid alcohol and its empty calories.

• 7

  Sleep eight hours per day so your body has plenty of time to restore itself and provide you with new energy for the coming day.