Although the pectoralis major is the largest, most noticeable pectoralis muscle, your chest is hiding a second, smaller muscle, the pectoralis minor. This triangle-shaped muscle, located deep to the pectoralis major, is responsible for pushing your shoulder forward during exercises like the bench press, while the pectoralis major brings your humerus in across your body.
Bench Press
The bench press works both of your pectoralis muscles, along with your anterior deltoid and triceps. You can perform a bench press with either a barbell or dumbbells. Dumbbells provide the greatest range of motion, but lifting large amounts of weight is easier to manage and spot when using a barbell.
To do a barbell chest press, position yourself on a flat, incline or decline bench beneath the bar. Position your hands slightly wider than shoulder-width on the bar, lift it off the safety rack, and position it directly over your chest. Bend your elbows, lowering the bar toward your chest, and then straighten your arms to push the bar back up to the starting position.
Cable Flyes
Cable flyes work both your pectoralis muscles. To do cable flyes, you'll need two high cable pulleys with D-handles.
Grasp one D-handle in each hand. Position yourself between the cable pulleys. Take a small step forward with both feet and then one more small step forward with your right leg. Lean forward slightly from the hips, arms extended to either side at shoulder height. Bring your hands together at about belly button-height, elbows pointing out as if you were hugging a tree. Slowly return to the starting position; stop before your elbows go farther back, or higher than, your shoulders.
Push-ups
Push-ups are the ideal chest exercise because they don't require any equipment. Like the bench press, push-ups work your pecs, anterior deltoid and triceps. Push-ups also work your core as you struggle to hold your body stable and straight against gravity.
To do push-ups, position yourself facedown on the floor, hands in-line with and slightly wider than your shoulders and balls of your feet balanced on the floor. Keep your body straight from head to heels as you straighten your arms to push your chest away from the floor. Maintain your straight posture as you slowly lower your chest back toward the floor. Repeat.
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