Your pectoralis major muscles, or pecs for short, are located on the upper front of your torso and make up the majority of your chest size. The main function of your pecs is to draw your arm across and down towards the mid line of your body. The pecs can be divided into upper, middle and lower regions which can be targeted by selecting specific exercises. There are a variety of exercises you can use to develop your pecs.
Incline Dumbbell Press
Step 1
Adjust your exercise bench to a 30 degree angle. Make sure the locking mechanism is secure so that the bench will not collapse during use.
Step 2
Hold a dumbbell in each hand and lie on the exercise bench. Your head should be uppermost. Raise the dumbbells over your chest and hold them at arms' length with your palms facing forward.
Step 3
Inhale and bend your elbows. Lower the dumbbells to your shoulders. Descend as far as your flexibility allows.
Step 4
Exhale and press the dumbbells back to arms' length. Continue for the desired number of repetitions.
Barbell Bench Press
Step 1
Lie on your back on the bench press station. Position your body so that your eyes are directly beneath the bar. Grasp the bar using an overhand grip and with your hands slightly wider than shoulder distance apart.
Step 2
Lift the bar off of the bench press supports and hold it over your chest. Keep your feet flat on the floor, your chest lifted and your lower back slightly arched.
Step 3
Inhale and lower the bar to your mid chest. Touch the bar lightly on your chest if your flexibility allows, otherwise stop one to two inches above your chest.
Step 4
Exhale, push with your arms and drive the bar off your chest. Extend your arms and press the bar to arms' length. Continue for the desired number of repetitions.
Push-ups
Step 1
Bend forward and place your hands on the floor. Keep your arms straight and walk your feet back until your legs are straight. Check that your head, hips and heels are aligned and your abdominal muscles are tight.
Step 2
Inhale and slowly lower your chest to within one inch of the floor. Take five seconds to descend. Hover over the floor for one to two seconds.
Step 3
Forcefully exhale and press your body off of the floor as explosively as you can. Stop just short of snapping your arms straight. Immediately inhale and slowly lower yourself to the floor to perform another repetition. Perform as many repetitions as possible.
Tips and Warnings
- Perform 3 sets of between 8 and 12 repetitions of each exercise except push-ups where you should perform 3 sets of as many repetitions as possible. Rest for 60 to 90 seconds between sets. Perform this workout twice a week on non-consecutive days.
- Use a spotter to help you when performing bench press to minimize your risk of accidents. Warm up before lifting heavy weights to reduce your risk of injury. If you are unsure how to perform any exercise, get professional instruction from a personal trainer or gym instructor.
Things You'll Need
- Adjustable exercise bench
- Dumbbells
- Bench press station
- Barbell
- Exercise mat
References
- "Dumbbell Training for Strength And Fitness"; Matt Brzycki and Fred Fornicola; 2006
- "Bodybuilding Anatomy"; Nick Evans M.D; 2006
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
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