The pectoral muscles consist of the muscle in the chest area. Big pectoral muscles are what give you a bulky appearance. Bodybuilding programs include the pectoral muscles. However, there are exercises that put more focus on the pectorals than other body areas.
Bench Press
The bench press is an effective workout for building pectoral muscles. Bench press exercises target all the muscles in the chest, using a long bar or dumbbells. However, you can better isolate individual muscles with dumbbells while the long bar focuses more on the overall chest musculature. While performing bench presses, it is important to have a spotter, someone to help you lift the weights in case they become too heavy. According to the Mayo Clinic, to perform the chest press, lie on your back with a dumbbell in each hand or a bar with appropriate weight. Keep your upper arms in line with your body and your lower arms at a 90-degree angle with the floor. Lift the weights up until your arms are almost straight. There will be a strain across your upper chest. Do not lock your arms at the elbows or hold your head in a relaxed neutral position. In addition, do not allow your elbows to go below the level of your body during the exercise. Perform one set of 15 reps.
Push-Ups
Push-ups work the pectoral and triceps muscles. Using your own body weight, they are effective in building your chest muscles using no equipment. To perform push-ups, position yourself face down with your eyes facing the floor. Put your hands a little farther than a shoulder-width apart with your knees slightly apart. Contract the stomach muscles, keeping them tight during the exercise. Bend your elbows and lower yourself until your chin touches the ground before returning to the beginning position. Perform 15 reps.
Butterfly Chest Press
Butterfly chest exercises require a weight machine. This exercise is effective in targeting the entire pectorals. Unlike the bench press and push-ups, this is a pull exercise. The resistance is behind you, requiring you to pull the resistance toward the front of your body. According to BodyBuilding, perform the chest butterfly by sitting on the butterfly seat on the weight machine with your back on the pad. Place your forearms in the handles, making sure your arms are parallel to the handles. If not, you need to adjust the machine. This is the starting position. Slowly bring the handles together as you tighten your chest, breathing out and holding the contraction for a second. Return to the original position, inhaling until you feel a stretch in your chest muscles. Complete 15 reps.
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