The key to a successful chest workout, says personal trainer and bodybuilder Matt Weik of Bodybuilding.com, is lifting a weight you can handle and working each part of your chest equally. With a few basic chest exercises, you can build up your pecs while gaining strength.
Bench Press
A basic barbell bench press targets your deltoids and triceps as well as your pecs. Lie on a flat bench under a barbell rack, and grip the barbell slightly wider than shoulder width, with your eyes directly below the bar. Start by lifting the bar over your body with your elbows fully extended. Inhale while slowly bringing the bar down until it touches the middle of your chest. Keep your feet and back in contact with the floor and bench, respectively. Push the bar back to the starting position while exhaling. Spend twice as long lowering the bar as you do raising it. Do the bench press on an incline bench or decline bench to target your upper and lower pectoral muscles, respectively.
Dumbbell Flies
Dumbbell flies primarily work your pectoral muscles but also work your shoulders and biceps. Lie on a flat bench, with a dumbbell in each hand. Press your shoulders and back against the bench, and extend your arms toward the ceiling. Hold the dumbbells shoulder-width apart, with your palms facing each other. Inhale while bringing the dumbbells down and out while keeping your elbows slightly bent. Lower them at the same rate until they are on a plane with your shoulders. Slowly reverse the motion, bringing the dumbbells back to starting position. As with the bench press, you can work your pecs from different angles by doing dumbbell flies on an incline bench or decline bench.
Dumbbell Pullover
Zone in on your pecs with lying dumbbell pullovers. Lie on a flat bench while holding a dumbbell with both hands on your chest. Your palms face away from your face. Extend your arms toward the ceiling until the dumbbell hangs above your face. Bend your elbows to a 90-degree angle as you slowly lower the dumbbell behind your head. Slowly return to the starting position while exhaling. Keep your elbows tucked in throughout the exercise.
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