Expand your pectoral muscles for a firm, built chest that commands a strong physical presence. A fit chest region doesn't just improve your physique, it may also help with health issues like posture. Several exercises specifically activate the muscle fibers in your pecs for a bigger and stronger chest.
Vertical Push-Ups
Regular push-ups help to expand and build your chest, but are also often too easy for many people. Take your push-up experience to a whole new level by making them vertical, which helps to accentuate the top of your chest. Put yourself into a handstand position -- lean your body against the wall for support -- with your arms about a shoulder-width apart. Lower yourself to the floor until your head touches the ground, then push yourself back up until your arms are straight again.
Ball Push-Ups
If you want to increase the intensity of a traditional push-up for larger pec results as well as firmer abs and arms, try adding a medicine ball to your workout. In the traditional push-up pose, slide a medicine ball under one of your hands and do the push-ups just as you normally would. Your arm and torso will work extra hard to stay stable during the up-and-down motion, helping to give your chest a more intense fitness routine.
Chest Flies
Chest flies are one of the best ways to expand and grow your chest, says Brett Hoebel, a personal trainer in "Details" magazine. Lie down on a bench, facing the ceiling. Let your arms hang down at your side, with each hand holding onto a dumbbell. Swing your arms out at your side, perpendicular to your torso, and up overhead so that they touch above your chest. Pause for a second, then lower them back down to the hanging start position.
Bench Press
When you think of exercises that target the pecs, you probably think of bench presses, and for good reason: few workouts give you peak muscle-building results in the chest like the bench press. Get on a bench, lying on your back and holding a barbell over your chest. Slowly lower the barbell until it's positioned almost against your chest, then push it straight up into the air.
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