The chest muscles, known as the pectorals in anatomical terms, are mainly responsible for moving the arms across the body and shrugging the shoulders forward. Exercises simulate these movements and you have multiple types of equipment to choose from when doing them. If you are new to exercise, it is a good idea to deploy the services of a fitness professional who can help you maintain proper form.
Barbell and Bench
A barbell goes hand in hand with a weight bench when it comes to chest exercise equipment. The bench press exercise is performed by lowering and lifting the bar to and from your chest in a controlled manner while lying face-up on the bench. Once you finish your set, you place the bar back on the supports located at the top of the bench. Benches also come in incline and decline versions. Performing incline bench presses shifts the focus to your upper chest, and decline bench presses target the lower chest. The barbell weighs 45 lbs. and you can increase the weight by sliding weight plates onto the ends. Weight plates start at 2 1/2 lbs., and go up to 45 lbs.
Dumbbells
Dumbbells range in weight from 1 lb. to more than 100 lbs. They come in cast iron or steel, and some types are coated with rubber. These can be used in place of a barbell for bench presses and you can also use them for exercises called flys, which work the inner part of the chest. To do these, lie face-up on the bench, hold the weights straight above your chest and turn your palms so they face each other. Keeping a slight bend in your elbows, slowly lower the weights to your sides until your arms parallel the floor. Push the weights back up and repeat.
Chest Press
The chest press is a weight machine operated from a seated position. You simply grab a hold of two handles that are attached to a lever arm and push them straight out in front of your body. The resistance can be adjusted two different ways depending on the machine. You either slide a pin into a weight stack or load plates onto a circular bar.
Pec Deck
The pec deck is a machine used from a seated position and it targets the inner chest. To operate it, move your arms out to your sides with your elbows bent 90 degrees, rest your forearms against the pads and grasp the handles. Your palms should be facing forward at this point. Press against the pads to move the lever arms and bring your forearms in close to each other. Slowly move your arms back out and repeat. You can adjust the resistance by sliding a pin into a weight stack.
Exercise Ball
An exercise ball is inflated with air and used as a prop to do pushups on. By placing your hands on the ball and feet on the floor, you focus more on the lower chest. By placing your shins or feet on the ball and hands on the floor, you focus more on your upper chest.
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