A squared chest is achieved by strength-training workouts.
The pectoralis major is the muscle responsible for the sculpted square appearance of the chest, a look that's achieved through targeted strength-training workouts. These exercises target the entire region of the pectorals, even though the upper portion is most responsible for the squared appearance. Before starting these workouts, warm up with a five to 10 minute walk or light jog to get your blood flowing.
Sculpt with Bench Presses
Bench presses are one of the best chest-sculpting exercises for a square chest. This exercise can be done with a flat weight bench or an inclined bench. The inclined bench mainly targets the upper portion of your chest. Position yourself with your back against the bench and your feet firmly planted on the ground. Grasp the barbell with an overhand grip and keep your hands slightly wider than shoulder-width apart. Have a partner stand behind you during bench presses to assist you during the workout if you need it. Extend your elbows and bring the barbell off the rack so it's positioned above your chest. Slowly bend your elbows until the barbell is almost touching your chest, and then hold this position for one second before slowly extending your arms upward to the starting position. Perform three sets of eight repetitions.
Get Squared with Pec Flys
The pec fly workout targets the chest and shoulder region, so you're sure to build the desired square appearance. Lie on flat weight bench with your feet flat on the ground. Hold a dumbbell in each hand a few inches apart over your sternum, with your palms facing each other. Extend your arms upward, keeping the dumbbells aligned with your sternum and maintaining a slight bend at the elbows. Lower your arms to your sides until you feel a slight stretch in your chest and shoulders, then hold the position for one second. In a hugging motion, return your arms to their starting position. Perform three sets of eight repetitions.
Dip for Strong Pecs
Chest dips tone and strengthen the pecs. This exercise requires parallel bars or a wide dip bar with an oblique grip. Position your hands with an overhand grip on each side of the bars, so your hands are aligned with the front of your hips. Extend your elbows to raise your body off the ground so your shoulders are aligned with your hands on the bars. Bend your knees and hips to a 45-degree angle. Bend your elbows to lower your body until you feel a slight stretch in your chest, and hold the position for a second. Repeat for thee sets of eight repetitions. If the exercise is too difficult, there are machines for chest dips that decrease the weight you're required to lift. You can also place your feet on the floor to take on some of your weight.
The Basic for Chest Building
The classic pushup targets the muscles of the chest, so you're able to sculpt and strength with this timeless workout. To correctly perform a pushup, start by lying on your stomach with your palms positioned under your shoulders. With your feet together and your toes curled under, extend your arms to push your body off the ground, making sure to keep your spine even with your legs during the entire exercise. Once your arms are fully extended, hold the position for one second, then slowly lower your body until your chest is about an inch from the floor. Repeat for three sets of eight repetitions.