The word "pec" is shorthand for the word pectoralis, which is the anatomical name for the chest muscles. Breasts on their own are composed of fat and glandular tissue. The pecs are beneath and to the sides of the breasts. If you want to work this muscle efficiently, do weight-training exercises from multiple angles.
Bench Presses
Bench presses target the main, center part of the pecs, and they can be done with a barbell or dumbbells. Lie face-up on a flat bench with your knees bent and feet planted firmly on the floor. In this position, lift the bar off the supports and hold it straight above you. Your hands should be in a wide grip. Slowly lower the bar until it lightly touches your chest, then steadily push it back up. Do 10 to 12 repetitions.
Incline Press
The incline press works your upper pecs, and it is done on an incline bench. Use dumbbells or a barbell to do this exercise. Lean back on the bench while holding dumbbells an inch apart above you with your palms facing your knees. Slowly lower the weights to your sides by bending your elbows. Once your upper arms parallel the floor, push the weights up and repeat 10 to 12 times.
Decline Presses
Decline presses target your lower pecs, and they are done on a decline bench with dumbbells or a barbell. Lie face-up with your lower shins hooked under the padded support brace. After grabbing the bar with a wide grip, lift it off the supports and hold it straight above you. Slowly lower the bar to your lower chest, push it back up and repeat 10 to 12 times.
Cable Crossovers
Cable crossovers work your inner pecs, and they are done inside a cable machine. Attach two single handles at high settings on the machine and stand in the middle of the weight stacks. After grabbing one handle in each hand, lean forward slightly and push the handles toward each other until they are in front of your pelvis. Slowly raise them back up until your arms parallel the floor and repeat 10 to 12 times. When doing crossovers, stand with your feet shoulder-width apart or in a staggered stance.
Push-ups
Push-ups are body-weight exercises that can be done to work your middle, upper and lower pecs. To work your middle pecs, place your hands shoulder-width apart on the floor, your toes hip-width apart and alternate pushing yourself up and down by bending and extending your elbows. Work your upper pecs by placing your feet on a chair, and work your lower pecs by placing your hands on a chair. With each push-up, make sure to keep your core tight and back straight.
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