- 1). Warm your shoulders, back and arms up by doing shoulder rotations. Extend your arms fully at each side and move your arms clockwise in a circular motion. Clench each hand in a fist, or point your fingers. Make six-inch circles with your arms, then make 12-inch circles and even wider circles. Move your arms in a counterclockwise position in the same manner.
Twist from side to side to warm up your back, or bend down and touch your toes. - 2). Start with chair push-ups, which will provide you with a better stretch for promoting muscle growth than regular push-ups. Place two chairs about 18 inches apart and one chair behind the others about the length of your body back. Place each hand on either of the two chairs and your feet on the rear chair. Get up on the balls of your feet, and keep your back straight. Lower yourself down between the two chairs, then push yourself back up. Do three sets of 10 to 15 repetitions.
- 3). Perform decline push-ups for your upper chest muscles, which will give your chest a more balanced appearance. Assume the push-up position with both hands on the floor more than shoulder width apart. Elevate your your feet on a bench, according to bodybuilding.com. Use a chair, bed or dresser if you do not have a bench. Raise your feet up higher to increase the incline. Keep your elbows cocked outward as you lower your chest to the floor. Push yourself back up by straightening your arms. Do three sets of 10 to 15 repetitions.
- 4). Do dips to build your lower chest muscles. Place your hands on two tables or two parallel sawhorses about two feet apart as you position your body between them. Bend your knees as you place your weight on both hands. Slowly lower yourself down between the two tables or sawhorses. Push yourself back up. Do three sets of 10 repetitions, says bodybuilding.com.
- 5). Eat more high-protein foods in lieu of junk food. Your muscle tissues require protein to repair themselves, according to webMD. Eat foods such as chicken, beef, turkey, cottage cheese, eggs and wheat products, including cereals and breads. You might need to increase the number of meals you eat per day to better assimilate your food. Many bodybuilders eat five or six times per day to get the extra calories down, says dietandfitnesstoday.com.
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