Your pecs, or pectoralis major, are the large muscles that make up your chest region. Your pecs function to draw your arms downward as well as pull your arms across your body. Many men and women want strong pecs for athletic performance and visual appeal. The best way to develop stronger pecs is to exercise, and there are specific workouts to increase size and strength of the muscle group.
Step 1
Perform push-ups to strengthen your chest muscles. In addition, push-ups can be completed anywhere at any time without the need of exercise equipment. To maximize the benefits of a push-up, be sure your hands are positioned slightly farther than shoulder-width apart. Complete one set of 20 repetitions twice a day for maximum results.
Step 2
Do bench presses. You can use a barbell or dumbbells for this exercise. The amount of weight you choose depends on your physical ability. You should start small and work your way up to heavier weights if you are unsure of where to start. Lie on your back on an exercise bench. Your knees should be bent so your feet can be positioned firmly on the floor. Hold your barbell or weights at chest level and slowly raise them until your arms are fully extended. Bring them back down to the starting position and repeat. Complete two sets of 20 repetitions daily.
Step 3
Complete inchworms for strength and stability. Stand with your feet slightly apart and your back straight. Bend forward at your hips and extend your arms out so your fingers are touching the ground. Slowly walk your hands forward one at a time while keeping your feet in the starting position. Continue walking until you have reached a plank position -- your head, spine and hips should become level with the ground. Once you have reached this position, complete one push-up and then walk yourself back to the starting position. Complete two sets of 20 repetitions daily.
Step 4
Isolate your pec muscles by performing cable crossovers. Use a weight machine with a pulley station. Grab one end of the pulley in each hand. Take a single step forward with one of your feet so you are in a staggered stance. Lean forward slightly at your waist while keeping your elbows only slightly bent. Move only your shoulder as your bring your arms across your body. Reach as far across your body as possible. Relax and repeat. Complete one set of 20 repetitions for each arm.
Tips and Warnings
- If your chest muscles become sore after exercising, take a day off between workouts to recover.
- To reduce your risk of injury, always have a spotter when performing exercises with weights.
Things You'll Need
- Dumbbells
- Exercise bench
- Barbell
- Weighted cable machine
References
- "NASM Essentials of Personal Fitness Training"; National Academy of Sports Medicine; 2008
- American Council on Exercise: Chest Exercises
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