Having a normal chest is an important feature in medical examination. A lot of candidates are declared “Under-
Chest” during their Initial Medical Examination and hence they have to wait for 6 months for the next course to start. In this article, I will try to cover the chest requirements of defense forces, the reasons of being under-chest and the tips through which you can increase your chest.
Chest Requirement in Defense Forces:
Chest measurement is taken in two dimensions during the medical and requirements of both dimensions must be
met in order to get fitness.
- Chest Size: The medical officer/assistant will measure your chest with your shirt off with a measuring tape
(inches-tape). He will put the measuring tape around your back and will meet the ends in front of your chest.
The minimum chest size must be 79 cm i.e. 31.1 inches.
- Chest Expansion: After measuring the chest size, he will ask you to take a deep breath so that he can check your chest expansion. The minimum chest expansion must be 5 cm. So after expansion, your chest must be at least 84 cm in size i.e. 33 inches.
Tips to increase Chest Size:
Increasing your chest size is not an easy job and it can’t be increased within 2 days or a week so throw these things out of your mind. If you want to increase your chest you need at least a month or three weeks for the changes to appear. You will need two essential things on daily basis i.e. Diet and Exercise. Here are some tips.
- 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 actually 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.
- Do push-ups: For maximum benefits, do a variety of push-ups. There’s nothing more effective than this.
Space your hands farther than shoulder-width apart, shoulder-width apart or close together. Place your feet
on a bench and do decline push-ups, or place feet on the floor and hands on a bench for incline push-ups.
Push yourself to failure for each set.
- Do dips: These can be performed on a dip bar or even between two high-backed chairs. Hold yourself
upright between the bars or chairs, then bend your elbows and lower your body until you feel a stretch in
your chest. Return to the starting position and repeat. For added benefit, tie a weight plate around your
waist or grasp a dumbbell between your ankles or knees while performing this exercise.
- 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.
- 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 machine, barbell or even dumbbells to perform this exercise. Select a weight that you can lift at 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.
- 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.