The pectoral muscles, located in the chest, have two parts: pectoralis major and pectoralis minor. The pectoralis major makes up the bulk of your chest muscle. For women, it lies under your breasts and, depending on your breast size, may be somewhat hidden by them. The pectoralis minor lies under the major. Your pectoral muscles are responsible for a wide range of movements, and therefore require a broad workout to fully work each part of the muscles.
Push-Ups
Push-ups are a simple chest exercise that you can adapt to work different muscles. The basic push-up, with feet on the floor and hands shoulder-width apart, is a good overall chest exercise. To target the upper chest, place your feet on a bench or other elevated surface. If regular push-ups are difficult at first, place your knees on the ground to make them easier. If you feel comfortable with normal push-ups, make them harder by placing your hands together under your chest, creating a diamond shape with your fingers.
Bench Presses
Bench presses, like push-ups, are a basic chest exercise that you can modify to work your pectorals in different ways. The basic bench press is performed lying flat on a bench with either dumbbells or barbell. Push the weight up from your chest until your arms are straight, then lower it back down. To target the upper part of the pectoralis major, perform bench presses seated on an incline bench. To target the lower part, perform them on a decline bench.
Fly
The pectoral muscles are responsible for pulling your arms across your chest, which is exactly what the fly accomplishes. To perform the basic fly, lie supine on a bench with a dumbbell in each hand held above your chest. Turn your palms in. Lower the weights out to the sides, allowing a slight bend in your elbows, until you feel a stretch in your chest. Pull the weights back together. Again, flies can be performed on an incline or decline bench to target the upper or lower parts of the pectorals.
Pullover
The pullover works the lower part of the pectoralis major as well as the pectoralis minor. To perform the pullover, grasp a dumbbell and lie with your upper back and neck on a bench and your lower body in front of you, knees bent and feet on the ground. Hold your body flat. Grip the dumbbell in both hands above your chest. Keep your elbows slightly bent. Lower the weight down behind your head until your upper arms are parallel to your body. Raise the weight back up.
Stretching
Stretching before, during and after a workout helps to keep your muscles long. Muscles that become tight will be sore and less powerful. Any movement that makes your chest feel stretched is probably a good pectoral stretch. To get a basic, overall chest stretch, hold one arm out to the side and place your hand on a doorway or other structure. Turn your body away from your arm until you feel a stretch. Repeat with the other arm. You can raise or lower your arm to stretch the upper and lower parts of your chest.
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