Working out your pecs means toning and strengthening your pectoral muscles, which consist of your pectoralis major and pectoralis minor muscles. Your pectoralis major is anatomically positioned in front of your rib cage. Your pectoralis minor muscle is positioned under your pectoralis major muscle.
Pushups
Pushups target your pectoral muscles, giving them a good workout. You can do pushups with your legs straight or with your knees bent. When performing pushups, have your hands a little wider than shoulder-width apart. Lower your body until your shoulders line up with your elbows. Keep your back straight without swaying and contract your abdominal muscles to support it. Push up to the starting position, with your arms straight but making sure not to lock your elbows. Perform two sets of 10 repetitions.
Dumbbell Flys
Dumbbell flys can sculpt and shape your pectoral muscles. While lying on the floor, bend your knees and keep your feet on the floor. Hold a dumbbell in each hand, close to your chest with palms facing each other. Raise dumbbells up over your chest with your elbows slightly bent. Slowly lower the weights by stretching your arms out to the sides, feeling the stretch in your pecs. Contract your pecs and bring your arms back up to starting position. Do two sets of 10. Start with lightweight dumbbells, slowly working up to heavier ones.
Barbell Bench Press
The barbell bench press will develop and define your pectoral muscles. While lying on your back on a weight bench, place your feet on the floor. Grip the barbell while on the rack with your hands a little wider than shoulder-width. Raise the barbell up out of the rack and slowly lower it, approximately three inches above your chest. Push the barbell up while contracting your chest and keeping your back on the bench. Do two sets of 10. It is important to have a spotter for safety when performing this exercise. Start with light weights, slowly working up to heavier ones.
Dumbbell Pullover
The dumbbell pullover will work your upper pectoral muscles. While lying flat on a weight bench, have your feet on the floor. Hold a dumbbell above your chest with elbows slightly bent. Slowly lower the barbell behind your head, as far as you can, while feeling the stretch in your pectoral muscles. Slowly raise the dumbbell back to starting position, while keeping your elbows slightly bent. Do two sets of 10 repetitions.
Machine Dips
Machine dips work out your entire pectoral muscles. Hold onto a parallel dipping bar with both hands, palms facing each other. Slowly raise your body by fully extending your arms. When your arms are fully extended, lean your body slightly forward. Allow your body to freely hang down with your knees bent. Slowly lower your body to starting position. Keep your body straight without arching. Do two sets of 10 repetitions.
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