A well-developed chest is one of the most sought after physical attributes for men, and images of toned pecs are often prominently featured on many magazine covers. The pectoral group is made up of the pectoralis major -- which is subdivided into the clavicular head or upper pec, and the sternal head -- and the pectoralis minor. Work these muscles at the gym or with home equipment to build up your chest.
Bench Press
The bench press remains one of the best chest-building exercises due to its variability, differing grips for different challenges to the muscles, as well as the ability to lift large amounts of weight, which is important for building muscle. To perform the most basic form of the bench press, grip the bar at shoulder-width apart. Keep both feet, the butt and low back, as well as shoulder blades and head, in contact with the bench at all times to ensure good form and to reduce injury risk. Lower the bar slowly towards your chest, then return to the starting position. If you've had shoulder injuries or pain in the past, only lower the bar until your elbows are at 90 degrees.
Incline Bench Press
The incline bench press targets the clavicular head of the pectoralis major, which helps to give the chest a more fully developed look. Lie down on an incline bench and grip the bar at shoulder-width apart. Lift the bar and lower it towards your chest. Much like the standard bench press, if you've had any kind of shoulder problems, stop when your elbows reach 90 degrees.
Dips
Dips are great for working the pectoralis minor, the often forgotten member of the pectoral group. The good thing about dips is that once you can easily perform 15 reps with good form -- that is, with your body and legs not swinging wildly -- you can add weight by using a weight belt and weight plate to help increase muscle strength and size. Grip the dip bars at a comfortable distance -- the wider your grip, the greater the emphasis on the chest. Lift yourself up and lock out your arms as you stabilize your body. Once you are still, slowly bend your elbows and lower your body towards the ground, making sure to keep your body vertical throughout the exercise. As with most chest exercises, if you've had shoulder trouble, stop at 90 degrees and return to the starting position.
Cable Fly
One of the primary actions of the pectoralis major is horizontal adduction, which resembles the motion of giving someone a big hug. The best way to work your pecs in this motion is by using a cable fly. Set up a cable system so that the handles are about shoulder level or a notch above shoulder level. Stand up straight and pull your shoulder blades down and together, and hold them there throughout the exercise. With heavier weights, stagger your stance to help stabilize your body. Grip the handles and slightly bend your elbows, and hold the angle throughout the exercise. Bring the handles forward in front of you as if you are giving someone a big bear hug, squeezing the chest as you do. Slowly return to the starting position without letting your arms come past your body.
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