A man's breast area is more often referred to as the "chest." From an anatomical standpoint, the chest is comprised of the pectoralis major and minor. Exercises to work this muscle group can be done with free weights and body weight. To get the most out of your workout, target the upper, middle, lower and inner parts specifically.
Inlcine Press
Incline presses target the upper chest area and can be performed with a barbell. Lie back on an incline bench and grasp the bar with a wide grip. After tightening your core, push the bar off the supports and hold it above you. In a controlled motion, slowly lower the bar down to lightly touch your chest, push it back up and repeat for 10 to 12 reps. You can also do this exercise with dumbbells.
Bench Press
The bench press targets the middle portion of your chest and can be done with dumbbells. Lie face-up on a flat bench while holding the dumbbells above you with your arms extended and your palms facing your knees. In a controlled motion, bend your elbows and lower the weights to your sides. Once your upper arms parallel the floor, push back up, stopping the weights an inch apart. Repeat for 10 to 12 reps. You can also do this exercise with a barbell.
Incline Push-ups
Incline push-ups target your lower chest and can be done with the weight of your body. Place your hands slightly wider than shoulder-width apart on a bench and place your toes hip-width apart on the ground behind you. Your body should be at an angle to the floor at this point. Once into this position, extend your arms, tighten your abs and straighten your back. Slowly lower yourself down from here by bending your elbows. When your chest is within a fist-width of the bench, push back up and repeat 10 to 12 times.
Close Grip Bench Press
The close grip bench press is done on a flat bench with a barbell and targets your inner chest. Lie face-up on the bench and grab the bar with your hands approximately eight to 10 inches apart. After hoisting the bar off the supports, hold it straight above you with your arms fully extended. Slowly lower the bar down until it is right above your chest, push it back up and repeat for 10 to 12 reps. When lowering the bar, do not let it touch your chest.
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