Pecs is short for pectorals, which are the muscles of the chest. Some exercises are designed to build up these muscles. Machines just for isolating exist in every gym. Free weight exercises that let you define your pecs exist, too, which you can perform at home or at the gym as well.
Lever Bent-over Fly On Iron Cross Machine
The lever bent-over fly on iron cross machine exercise targets the pec major. This machine specifically works the chest muscles, with the pec minor being a secondary muscle targeted in the exercise. To use the iron cross machine, stand bent over on the platform grabbing the handles of the machine's arms with your palms facing down. Push the arms downwards until your hands touch and then raise them back up to the starting position. To avoid lower back strain, maintain a flat back and squeeze the abdominals. The iron cross machine has fulcrum points near the ends of the arms. These points line up with the shoulders when used correctly with the platform.
Lever Barbell Bench Press
The lever barbell bench press exercises utilizes a machine with a supported barbell. The lever barbell machine can be used for many exercises. The bench press, however, targets the pec major for developing a toned chest. To perform this exercise, lie on a flat bench with the shoulders below the barbell and grab the bar shoulder-width apart with the palms facing toward the machine's fulcrum. Lower the bar to your upper chest and squeeze your pecs to press the bar back up. The machine ensures that the barbell stays stable throughout the exercise. This helps to emphasize the chest, but won't work the shoulders or triceps like regular barbell presses.
Dumbbell Chest Press
The pec major and minor work during a dumbbell chest press exercise. The shoulders and triceps assist with the exercise, resulting in a more defined upper body including the chest. This exercise follows a similar movement to the lever barbell bench press, but the dumbbells ensure a more even workout for each side of the chest. To perform this exercise, lie face up on a bench holding the dumbbells with your arms perpendicular to the bench pointing at the ceiling. Keep your forearms pointing at the ceiling but lower your arms by bending your elbows until the weights are next to your chest. Machines are easier to use but less functional. A spotter or personal trainer can help newbies to weight training learn proper form.
Resistance Band Chest Fly
The resistance band chest fly works the chest in a standing position. This lets the core muscles stabilize the torso while the pecs get a workout too. To perform this exercise, loop the band around a post or pole and stand holding the ends with your back to the post. Open your arms to your sides like a "T," with the elbows slightly bent and palms forward. Pull your arms forward like you are hugging a tree. This motion activates the pecs. Resistance bands come in different weights. Once this exercise is easy to perform with a light band, use a medium or heavy band.
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