The pecs, or pectoral muscles, move your upper arms and scapula bones, respectively, through various ranges of motion. You don't need to use weights, including barbells with weighted plates, dumbbells or weight machines, to strengthen your pecs; use your body weight or a resistance band instead. This allows you to work your pecs from virtually anywhere if you can't or don't want to go to a gym. Consult with your physician if you experience pain during exercising.
Dips
Performing dips strengthens your pectoralis major muscles using your body weight for resistance. They work to help control the speed of movement as you lower your body and to flex your upper arms at the shoulder joints to help lift your body during the exercise.
Hold your body off the floor between two parallel bars with your arms fully extended. Flex your knees and cross your lower legs. Extend your upper arms and flex your forearms simultaneously, lowering your body until your elbows form 90-degree angles, then drive your body back up through the opposite ranges of motion. Try to increase the number of repetitions over time.
Lying Chest Press
Use a resistance band to perform the lying chest press exercise, which targets both pectoral muscles; the pectoralis major muscles help move your upper arms together above your chest and the pectoralis minor draws your scapula bones forward.
Lie on your back on top of a resistance band, and hold the ends above your shoulders with your elbows flexed. Extend your arms upward, bringing your hands close together above your chest, then return to the starting position slowly and repeat. You can also do the exercise with one arm at a time.
Push-Ups
Push-ups are a classic exercise for your pecs and upper arms. The traditional variation involves lying face down with your hands on the floor near your shoulders and repeatedly pressing your legs and torso upward and lowering them back down. You can do push-ups from your knees to make the exercise easier, or have a partner apply resistance to your back to make it more challenging. You can also perform push-ups with your feet or hands elevated, so your body is angled, or against a wall from a standing position. Position your hands wider than your shoulders to emphasize your pecs over your triceps, regardless of the variation you choose.
Seated Fly
The seated fly exercise requires a chair or flat bench and a resistance band. Attach the middle of the band to a sturdy object at about waist height. Hold the ends of the band, walk away from the object until they're taut, and sit on the chair or bench, facing away from the object.
Reach your arms sideways, away from your shoulders, then pull them together in front of your chest to stretch the ends of the band forward. Return to the starting position slowly and repeat. Keep your arms as straight as possible throughout the movement. Complete at least 10 repetitions per set.
References
- "Basic Biomechanics"; Susan J. Hall; May 2006
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- American Council on Exercise: Bodyweight Dips
- Sports Fitness Advisor: Resistance Band Exercises
- ExRx.net: Cable Seated Fly
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