Although many exercises that target the pectoral, or chest, muscles require exercise machines, some can be performed with a simple weight bench and weights. These exercises can be effective because they use the force of gravity to challenge your chest muscles. You should always exercise with proper supervision.
Bench Press
The bench press is a well-known lift that targets your chest. To perform this lift, lie on your back on a weight bench under a loaded barbell. Have your spotter lower the barbell into your hands; bring the weight down toward your chest before pushing upward until your arms are straight. According to bodybuilder Mike Westerdal, it's important not to perform too many warm-up sets before the bench press, as that may hinder your performance.
Dumbbell Fly
The dumbbell fly also requires you to lie on your back on a weight bench. Instead of a barbell, hold one dumbbell in each hand, and begin with your arms extended upward, with the dumbbells nearly touching. Slowly lower your arms out to the sides until they are parallel with the floor, then change direction and return to the starting position. In addition to working your chest, the dumbbell fly trains your biceps and anterior deltoids.
Decline Bench Press
The decline bench press is similar to the standard bench press in that both use a barbell. However, for this lift, you should angle the bench so that your feet are higher than your head. Fitness expert Brian Bullman explains that this change helps you lift more weight because it recruits more motor units, the cells that produce the force in your muscles.
Dumbbell Pullover
The dumbbell pullover is an exercise that targets both your chest and back, two of the largest muscle groups in your body. Large muscle groups require more fuel, which means you will burn more calories working these muscles than you would with smaller muscles. To perform the dumbbell pullover, lie with your back down on a bench, holding a dumbbell above your head with both hands. Slowly lower the dumbbell behind you by bending your arms. Straighten your arms to bring the dumbbell back to the original position.
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