The breast muscles are known as the pectorals or "pecs." The pectoralis major is involved with inward movement of the upper arms, while the pectoralis minor is responsible for moving your shoulders forward. In women, these muscles are beneath, above and to the sides of the breasts themselves. In men, there is nothing but a layer of skin covering the breast muscles.
Bench Press
Bench presses are compound exercises often done by bodybuilders and power lifters to gain size and strength in the chest. They are called "compound" because they recruit the chest muscles, shoulders and triceps all at the same time. To do these, lie face-up on a weight bench, while holding a barbell straight above you with your hands in a wide grip. Slowly lower the bar to your chest, push it back up and repeat for 10 to 12 repetitions. A chest press is similar to the bench press, except it is performed with dumbbells.
Incline/Decline Press
Incline and decline presses work the upper and lower breast area, respectively. Incline presses are performed on an incline bench with your back at a 45-degree angle to the floor. Decline presses are performed on a decline bench with your lower legs hooked under a padded support and your body at a declined angle (your head is toward the floor). Both exercises are executed with a barbell or dumbbells and are done the same way as flat bench presses. Perform 10 to 12 reps with each exercise.
Dips
Dips work your upper chest and triceps and done with dipping bars. Place your hands on the bars with your arms extended, knees bent and body suspended in the air. Slowly lower yourself down by bending your elbows. As you do this, lean slightly forward to place emphasis on your chest. Once your upper arms parallel the floor, push up and repeat 10 to 12 times.
Pullovers
Pullovers require a barbell and weight bench and target your upper chest and back muscles simultaneously. While lying face-up on the bench, lift a barbell straight above your chest with your hands shoulder-width apart. Your knees and elbows should have a slight bend at this point. Keeping your core tight, lower the bar behind your head and toward the ground in a slow and steady arcing motion. Feel the contraction in your chest muscles as you reverse the motion and bring the bar back to the starting point. Repeat for 10 to 12 repetitions.
Push-ups
Push-ups are body resistance exercises done from multiple angles to work each area of the chest. Traditional push-ups are performed on the floor with your hands shoulder-width apart and feet hip-width apart. To do these, lift your hips, tighten your core and maintain a straight back as you lower and lift your chest to and from the floor by bending your elbows. This version works the middle part of the chest. To work your upper chest, place your toes on a bench or chair and hands on the floor. To work your lower chest, place your hands on the bench and toes on the floor. Perform 12 to 15 reps with each variation. When doing push-ups, always keep your core tight.
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