This post will help you out in measuring your chest size properly and if there is some issue, You can also get answers for How to expand your chest through exercises i.e. chest size measurement and expansion.
How to measure Chest Size?
The chest is measured with Inches or Centimeters. Measurement with inches is more popular. The chest is measured with a shirt off for the gentlemen with measuring tape (inches-tape). If you want to measure your chest size you need the help of another person. The helper will put the measuring tape on your back and will meet the ends in front of your chest. The minimum chest size for the armed forces is 79 cm or 31.1 inches. The following picture will help you in measuring your chest size. There are two steps for chest measurement.
- Measuring the chest in a normal position
- then measuring the chest in an expanded position
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Chest Expansion
When you measure the chest size, Take a deep breath so that your helper can check your chest expansion. The minimum chest expansion for recruitment in the armed forces is 5 centimeters. Although it is variable for different services and departments. After expansion, your chest size must be at least 84 cm in size i.e. 33 inches.
How to Increase Chest Size?
You can increase your chest size in a different range of time from two weeks to 45 days depending on exercises and their frequency. Two things are important for your increase in chest size i.e. Diet and Exercise.
Following are some tips to increase your chest size.
Do Push-Ups
Do push-ups
Push-ups are the best exercise to increase your chest size. For maximum benefits, do a variety of push-ups. There’s nothing more effective than this exercise.
How to do proper Push-ups?
a) Space your hands farther than shoulder-width apart,
b) shoulder-width apart or close together.
c) Place your feet on a bench and do decline push-ups
d) Place feet on the floor and hands on a bench for incline push-ups.
Do dips
Do dips
This exercise can be performed on a dip bar. If you do not have access to a dip bar you can use two high-backed chairs.
Procedure:
a. old yourself upright between the bars or chairs,
b. bend your elbows and lower your body until you feel a stretch in
your chest.
c. Return to the starting position and repeat.
Do Pull-Ups
Do pull-ups
It will help you to have a large amount of weight in your hands and also will strengthen the stomach muscles, especially the upper and lower abs. It will also make your back stronger.
Bench Presses
Do bench presses
The bench press is considered the single most effective exercise for those seeking to build a big chest. Lifting heavy weights with few repetitions is the best way to build muscle. You can use a bench. Press a machine, barbell, or even dumbbell to perform this exercise. Select a weight that you can lift 7 to 10 times. Lie on a weight bench on your back. Grip the bar with hands slightly wider than shoulder-width apart.
Lower the bar slowly until it touches your chest. Then return to the starting position. Repeat until you have
completed this movement 5 to 7 times, or reached failure. Rest for a bit, then do 2 more sets. If you can perform 10 repetitions easily, add more weight.
Flies
Use dumbbells or a cable station to do flies
Lighter weights are recommended for this exercise; as heavier weights are harder to handle during this movement. Lie on your back and grasp a dumbbell or cable handle in each hand. Extend your arms straight up in front of you. Keep your arms extended and slowly lower your hands to either side of your body. Return to the starting position. Repeat for a total of 3 sets of 10 to 12 repetitions. Increase weight after you can perform 12 repetitions easily.
Diet Plan
Eat healthy food: This is essential when you’re going for a muscular chest. Eating too many processed carbohydrates and fats will make you feel too fatigued to work out well. You may also end up gaining fat instead of muscle. Eat a balanced diet of whole grains, protein (meat, fish, eggs, tofu, etc.), fruits and veggies, and fiber.
Eat more than three meals a day: When you’re focusing on muscle growth, your body needs a lot of fuel. Eating three regular-sized meals a day isn’t going to cut it. Add two more meals and make sure all of your portion sizes are bigger than normal. You may have to eat more than you feel hungry for, but you’ll be happy with the results when you see your chest getting bulkier.
Meal Timings: Eat a healthy meal an hour or so before working out. Go for healthy carbohydrates like quinoa, beans, or brown rice, paired with a light protein. Eat another meal after you work out to help your muscles repair and build up stronger. Avoid sugary drinks and desserts, fast food, meat that is laden with nitrates and hormones, and salty snack foods.
Drink plenty of water: You should be drinking 8-10 glasses a day, both to keep you hydrated and to help your muscles process the protein you’re taking in. Drink water before and after each workout.
This was all about chest size measurement and expansion. Read all our posts related to initial medical. You can clear easily your medical examination by working on your weaknesses by reading our guide. Click on the initial medical for full information. Leave a reply in the comment section if you have any questions.
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my chest is 0.8 cm and i have been given 2 weeks. Can I do it?
Through Hard work, You can expand it… And if you did, they might give you some allowance like 0.3 etc
Mine chest is 8 cm short ? They allow me 2 weeks to increase as possible? should this possible?
Although not possible in 2 weeks, but you must exercise regular to be eligible in the next course.