Working out with free weights is a convenient and inexpensive alternative to expensive weight machines and gym memberships. Free weights, including barbells and dumbbells, are inexpensive and offer the versatility to do a number of different exercises. They also provide a more natural lifting motion that mimics real life. Free weights can work all large muscle groups, including the pectoral muscles.
Pectorals
The pectorals are the muscles that make up the chest. The pectoralis major are the large, fanlike muscles that spread across your rib cage. You have two pectoralis major muscles, one on each side of your chest. They connect at the collarbone and breastbone and ribs. The pectoralis minor muscles sit underneath the pectoralis majors. The pectoral muscles serve to move the arms, allowing us to do such things as lift, push, throw and swim.
Technique
There are several free-weight exercises that can build up the pectoral muscles. No matter what the exercise, use proper technique to maximize your results and to create a safe environment. As with any exercise, a proper warm-up is essential. If there is no other person available to spot you, work with manageable weights that you can easily handle. Do each exercise with purpose; breathe easily as you lift and perform the exercises at a controlled pace.
Bench Press Workouts
Proper technique is especially important for building pectoral muscles when it comes to free weights. When it comes to bench presses, it is common to simply put as much weight as you can handle on the barbell and lift until you get tired. Bench presses not only work out the pecs, they also develop the triceps, shoulder and back muscles. Flat bench press workouts can develop the overall pecs. Presses done on a bench inclined at an angle are effective for the upper pecs.
Dumbbell Workouts
Dumbbell exercises are especially effective when it comes to focusing on the pecs. You can do simple bench presses, lifting the weights above your chest. An inclined bench press, with the bench sitting at a 30- to 45-degree angle, serves to work you upper pecs. Flat flyes also involve a bench. Starting with the weights above your chest, palms facing each other, keep your arms straight and move them out so that they're parallel to the floor.
Body-Weight Workouts
Body-weight workouts can be just as effective as using free weights. Push-ups are the most common of these exercises for the chest. Simple push-ups can build overall strength, but there also are variations that focus more on the pectorals. These include inclined push-ups where your feet rest on a stair or box so that they are above your body. The distance between your hands can also work different areas as you do push-ups.
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