The pectoral muscles, also known as pecs, are two large chest muscles--the major and minor pectoralis--that extend from the sternum or breastbone in the middle of the chest to the collarbone and inside portion of the shoulder joint near the armpit, according to Women Fitness. Men and women can work the pectoral muscles using a variety of methods, which include free-weight or dumbbell exercises. Two commonly performed chest exercises are the bench press and flye.
Bench Press
Work the pecs by performing what are commonly known as bench presses. If you have access to a weight bench, you can adapt this exercise to incline or decline positions to work different areas of the chest. However, you may also enjoy an effective pectoral workout by performing bench presses on the floor if you don't have equipment. Lie on the floor or bench with a dumbbell in each hand. Use a weight that offers resistance and some effort on your part to lift, but not so heavy so that proper form is compromised.
Start with the elbows out to the sides, upper arms resting on the floor, back of the hands facing behind you, or with the arms at the sides, upper arm tucked firmly against the sides, the back of the hands facing outward, suggests Women Fitness. Exhale and lift the dumbbells above the shoulders. Don't lock the elbows at the top of the lift. Hold for a second or two and then slowly lower. Repeat this exercise 10 to 20 times, increasing weight or repetitions as you grow stronger.
Dumbbell Flyes
Dumbbell flyes work the chest, shoulder and upper back and can be performed in a variety of ways. If you have a weight bench, lie on your back on the bench, feet positioned on either side of the bench for stability. If you're on the floor, keep the knees bent and feet braced for stability, suggests Chap. With a dumbbell in each hand, extend the arms above the shoulders, keeping the elbows slightly bent. Exhale and lower the weights to the side. Lower the weights to shoulder level. Hold the contraction at the extension, and then slowly lift weights back to starting position.
You may perform this exercise on an incline or a decline if you have a bench, but don't allow the arm to drop below the level of the shoulder for optimal benefits.
Butterfly
While some exercises use gym machines to perform the butterfly chest exercise, you can adapt this exercise using free weights. Think of it as a standing dumbbell flye. Stand with feet slightly wider than shoulder distance apart, a dumbbell in each hand. Extend arms out to the sides without locking the elbows. Bring the weights to the front of the chest and then extend outward. Repeat this exercise about five to 10 times, according to your current strength.
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