The pec muscles consist of the pectoralis major and the pectoralis minor which are located within the chest. There are four exercises that improve this muscle group the most effectively. Dumbbell presses, chest flyes, bench presses and push-ups will greatly improve strength in this targeted area. It is recommended that you perform these exercises with a spotter or another person present just in case you reach the point of overexertion. Keep in mind that these exercises can be performed with different grips. The closer the grip or closer your hands are together, the more you will target your triceps as well as your pecs.
Dumbell Presses
Dumbbell presses can be performed in several variations. When starting out, lie on a bench with both feet on top. According to the National Exercise Trainers Association, it is best to begin with the arms perpendicular to the floor with an overhand grip and then lower the resistance until elbows reach slightly lower than the shoulders. Slowly return the dumbbells to the starting position and repeat. You can also perform this exercise on an incline bench or on a stability ball. Although the upper body form remains the same, you will engage your core muscles more when performing this variation on the ball and you will target your upper chest muscles more if you perform this at an incline.
Chest flyes.
Chest flyes can be performed in the same variations as the dumbbell presses. Begin on a bench and then when you build up your core stabilizers, attempt this on a stability ball. First, lie flat with the arms extended out to both sides with a dumbbell in each hand. With the wrists neutral and the elbows slightly bent, raise the weights in together above your chest without allowing the dumbbells to touch. Once you reach directly above you, pause and slowly resist and lower the arms back to the start position, but be careful not to overexert your shoulders below the bench or ball and then repeat.
Bench press.
When performing the bench press, the feet will press deep to the floor with knees bent at 90 degrees. Before you attempt to press the bar off the rack, be sure that you have allowed an equal amount of space between your hands so that the weight is distributed evenly on both sides of the body. Elbows will bend and wrists will not as you slowly control and lower the bar down, almost touching the center of the chest. You will then push the bar away raising it to the start position and keeping the bar parallel with the floor evenly and then repeating repetitions.
Push-ups.
Push-ups are performed with your palms flat on the ground and your toes supporting your lower body in the air. The core muscles remain engaged and tightened fully as you lower your chest to the floor without dropping your glutes or core muscles. Your head should look out in front of you, but if you have neck issues you can look towards the ground. According to HealthMad, push-ups are beneficial because they work almost every one of your upper body muscles especially the chest muscles, but they also require no equipment and also work your forearms, triceps, biceps, glutes, some of your lower body muscle groups, and most importantly, your heart.
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