To build chest muscles, work your chest from all angles to develop well-rounded, even muscles, including the coveted cleavage. Most people have a dominant side that can tend to take over barbell exercises. Performing exercises that require independent movement of each arm will help you avoid dominating the exercise with your stronger arm.
Stability Ball Press
By adding an element of instability to your movement, the stability ball forces you to make small adjustments during your press to work your core muscles while you target your pecs and shoulders. Support your shoulder blades and head with a stability ball. Place your feet firmly on the floor and bend your knees to 90 degrees. Hold your hips up and maintain a straight back throughout the exercise. Bend your arms and bring the dumbbells to your chest with hands shoulders-width apart to start the exercise. Press the dumbbells toward the ceiling, keeping them at shoulders-width. Lower the dumbbells to your shoulders in a controlled motion. Repeat the exercise 10 to 15 times per set.
Stability Ball Fly
This variation of the fly emphasizes the stabilizing aspects of the exercise. Set up for the stability fly exercise as you did for the press, with your shoulders and head on the ball, your feet on the floor and your back straight. Move the dumbbells toward the ceiling and at shoulders-width to begin the exercise. Bend your elbows slightly. Visualize that you are wrapping your arms around a tree-trunk to understand correct positioning. Lower the dumbbells toward the outside walls, keeping your arms locked in position and moving only from the shoulders. To protect your shoulder joint, do not allow your elbows to drop below shoulders-height. Lift the dumbbells back to the starting position, tracing over the same arc you made when lowering them. Do 10 to 15 reps per set.
Incline Bench Chest Press
Move the back rest of a bench to 45 degrees. Allow the back rest to fully support your back. Plant your feet firmly on the floor. Bring the dumbbells to your shoulders to get into the starting position. Press the dumbbells toward the ceiling, keeping them at shoulders-width. Lower the dumbbells to the starting position in a controlled movement. Repeat the exercise 10 to 15 times in each set.
Inchworm
Because it requires no equipment, you can do the inchworm at home. The inchworm works your chest from all angles, as well as your shoulders and core. Start standing with your feet hips-width apart. Bend forward at the waist and place your hands on the floor at shoulders-width. Keep your legs straight throughout the exercise. Keep your feet firmly in place as you walk your hands out toward the front wall until you have reached a plank position with your body fully extended and your wrists directly below your shoulders. Hold the plank position for one to five counts. Keep your hands firmly in place as you walk your feet forward toward your hands until you have reached your starting position. Repeat the exercise three to five times per set.
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