A strong, firm chest region gives you an air of confidence. Strong pecs can also help with lifting and other movements that you do every day. If you notice sagging or poor tone in your chest region, there are exercises you can do to firm, build and strengthen your pecs.
Bench Presses
The bench press is the quintessential method for bulking and firming your chest. Lie down on a gym bench and hold the barbell in an overhand fashion. The bar should be positioned just above your chest. Push the bar up and toward the ceiling, then lower it back down toward your chest. Aim to do three sets of eight to 10 repetitions.
Push-ups
Push-ups, which build both your chest and your arms, are an effective chest-firming exercise because you can do them anywhere, anytime and don't need any weights. Get down on the floor. Straighten your legs and rest them on your toes while supporting your upper torso with your arms. Straighten your arms with your palms on the ground. Each hand should be placed just outside of your shoulder width. Lower yourself down to the ground and stop when your elbows make a 90-degree angle. Push yourself back in the air. That's a single rep. Try to do a couple sets of 20.
Chest Burn
The chest burn gets ranked by "Esquire" magazine as one of the best exercises for your pecs. Lie on the ground on your stomach with your arms spread out -- make a cross-like formation with your body -- and your palms facing the floor. Push down into the ground with your palms and your forearms to lift your upper body as high as you can go. Hold this position for 30 seconds.
Chest Flyes
Chest flyes are often done using a gym machine, but you can do them without such specialized equipment. Lie on your back on a gym bench with a dumbbell in each of your hands. Keep your feet planted on the floor. Raise each hand up and over your chest to meet in the middle, then lower them back down. Aim to do four sets of 15 repetitions, suggests personal trainer Brett Hoebel, interviewed by "Details" magazine.
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