You can train the muscles of your chest — the pectorals, or pecs for short — at home, with your choice of free-weight or body-weight exercises. The repetition and set ranges you choose will vary depending on how you want to develop your pecs. Perform four sets of one to five reps for muscular strength, five sets of eight to 12 reps to increase muscle size, and two sets of 12 to 25 reps to increase the endurance of your pec muscles.
Dumbbell Chest Press
Step 1
Lie face up with your head and shoulders supported on a chair or stability ball, holding a dumbbell in each hand. Bend your knees to make right angles, with your feet flat on the floor at hip-width apart. Squeeze your abs and glutes to lift your hips until your torso is flat, and to support this posture.
Step 2
Extend your arms straight toward the ceiling, and rotate your palms to face in the direction of your knees. Straighten your wrists, too. This is the starting position.
Step 3
Lower the dumbbells toward your sides by bending your elbows. Keep the elbows in line with the shoulders and pointing toward the floor as they lower down. Inhale as you do this.
Step 4
Press your arms back to the starting position and exhale.
Dumbbell Chest Fly
Step 1
Lie with your head and shoulders on a bench or stability ball, and look up toward the ceiling. Bend your knees to make right angles, and place your feet parallel to each other on the floor. Position your ankles in line with your knees. Hold a dumbbell in each hand, and lift your pelvis so your torso is parallel to the floor.
Step 2
Extend your arm above your chest, with a slight bend in your elbows. Straighten your wrists, and turn your palms to face each other. Touch the dumbbells together in the center of your chest. This is the starting position for the dumbbell chest fly.
Step 3
Lower your arms out to your sides, keeping them perpendicular to your torso. Bring your arms down until the palms face above you, and your arms and floor are parallel to each other. Maintain the slight bend in the elbows.
Step 4
Raise your arms back to the starting position above your chest to complete one rep.
Push-Up
Step 1
Place your hands shoulder-width apart on the floor, and step your feet back to assume push-up position. Straighten your arms without locking your elbows. Flatten your back and squeeze your abs.
Step 2
Lower your torso toward the floor by bending your elbows. Do not alter the straight position of your back and neck. Flair your elbows out to the sides.
Step 3
Hold yourself a few inches from the floor for two seconds, then push yourself back up to the starting position.
Things You'll Need
- Dumbbells
- Chair
References
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
- Tina Juan Fitness: Chest Press with Stability Ball
- ExRx: Dumbbell Fly
- American Council on Exercise: Push-Up
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