The pectoral muscles are in the chest and consist of the pectoralis major and minor. Free weight exercises to work this are require dumbbells, barbells and benches. Even though the pecs are referred to as one muscle, perform exercises that target the upper, middle and lower area to maximize muscle fiber recruitment.
Bench and Chest Presses
Bench and chest presses are compound exercises, working more than just the pectorals. With each exercise, the triceps and shoulders also get targeted. Bench presses are done on a flat bench with a weighted barbell. Hold the bar directly above you with a wide grip and your arms fully extended. Slowly lower the bar down to your chest, steadily push it back up and repeat.
Chest presses require dumbbells and are done in similar fashion to the bench press. Lie face up on the bench with the weights held an inch apart above you and your palms facing your feet. Slowly lower the weights to your sides by bending your elbows, stopping once your upper arms parallel the floor. Steadily push the weights back up and repeat.
Pullovers
Pullovers work the pecs, and they also target the serratus muscles on the upper ribcage and the latissimus dorsi muscles in the upper back. To use a barbell to do pullovers, lie face up on the bench with the bar held above your chest and your hands shoulder-width apart. Keeping a slight bend in your elbows, lower the bar behind your head in an arcing motion, lift it back to the start and repeat. A curved EZ bar can also be used to do this exercise, causing your hands to be at an inward angle and taking pressure off your wrists.
When using dumbbells to perform pullovers, you have two options--one dumbbell or two. If you use two dumbbells, perform the exercise the same way as with barbell pullovers, except hold the dumbbells above your chest with your palms facing each other. To use one dumbbell, grab the inside of one weighted end with your hands overlapping and perform the pullover. The weight will be in a vertical position throughout.
Upper and Lower Pec Exercises
Incline and decline presses work the upper and lower segments of the pecs. Both can be done with dumbbells or a barbell. To do incline presses, perform a regular bench press or chest press while lying back on an incline bench. Your body is at an upward angle. To do decline presses, perform a regular bench or chest press while lying on a decline bench with your lower legs hooked under the padded supports. Your body is at a downward angle.
Inner Chest
Close-grip bench presses and dumbbell flys work the inner pec area. Perform close-grip bench presses the same way you do regular ones but place your hands just 8 to 10 inches apart on the bar. When you push the weight above you, really squeeze your inner chest forcefully.
Dumbbell flys target your inner chest from any bench position. Lie on the bench with the weights held an inch apart straight above you with your elbows slightly bent and your palms facing each other. Slowly lower the weights to your sides until your arms parallel the floor, push them back up and repeat.
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