There are a variety of exercises you can utilize to build your chest muscles and achieve your desired results. However, before implementing any exercises, you must first determine what exercise equipment you have available. There are exercises that utilize free weights, such as barbells and dumbbells, machines and body weight to target the chest muscle group.
Bench Press
The flat bench press, using free weights, such as a barbell or two dumbbells, is an excellent exercise that targets the chest, according to the National Strength and Conditioning Association, which cites the exercise in its textbook "Essentials of Strength Training and Conditioning." In addition, you can modify this exercise by using an incline bench to target the upper chest muscles or a decline bench to target the lower chest muscles. Perform this exercise with a spotter for safety.
Vertical Chest Press
The NSCA also recommends the vertical chest press as an exercise that will target the chest. You can perform this exercise on a machine that allows you to sit upright and press handlebars forward to move the weight and work the muscle group. You don't need a spotter for this exercise.
Flat Dumbbell Flys
The flat dumbbell fly uses free weights and a flat bench to target the chest. By lying flat on the bench and moving your arms in an arc toward the floor and back up, you both strengthen and stretch your chest muscles. The key is not going lower than shoulder height and using a spotter for safety.
Push-Ups
Kyle Brown, CSCS, states in the February 2010 issue of the NSCA's "Performance Training Journal," that the push-up is probably the most universal fitness movement. He further notes that the chest is the primary mover of the push-up. The beauty of this exercise is that it can be modified to be easier for beginners or made more difficult for advanced lifters, by varying the position of the hands or supporting your weight with your knees.
References
- "Essentials of Strength Training and Conditioning;" National Strength and Conditioning Association; NSCA 2000
- "NSCA's Performance Training Journal;" The Push-Up: The Ultimate Foundational Movement; Kyle Brown, CSCS; February 2010
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