The chest can be challenging to train correctly because of its complexity; it consists of two big muscle groups: the pectoralis major on top and pectoralis minor on the bottom. In the gym, men often spend the majority of their time targeting their chest to the detriment of other body parts, often the legs, leaving their upper to lower body proportions unbalanced. Women often neglect training the chest at all.
Machine Chest Press
The machine chest press targets the pectoralis major and minor as well as the triceps and deltoids muscles. To begin the exercise, adjust the seat so the handles are at mid-chest height. Sit on the seat, keeping your back straight and flush against the padding.
With your abdominal muscles contracted, push the handles away from your chest until they extend fully; do not lock your elbows. Pause briefly while contracting your chest muscles. Slowly lower the weights to the start position. Complete one to three sets of eight to 12 repetitions each.
Bench Press with Smith Machine
The bench press, known as the king of chest exercises, targets all major muscles in your chest. A Smith machine allows you to bench press safely without the need for a spotter. Lie on a flat bench, positioned so the lowered bar is even with your upper chest. Place your hands on the bar, slightly wider than shoulder-width apart, with your palms facing outward.
Release the bar from the safety hooks, and slowly lower the bar within 2 to 3 inches from your chest before pushing the bar back up to the top. Focus on keeping your back flat against the bench throughout the movement. Complete two to three sets of eight to 10 repetitions each.
Pec-Deck Machine
A pec-deck machine allows you to perform flies, usually associated with dumbbells. Adjust the seat height so that your biceps muscles, or upper arm, is parallel with the floor. Keeping your back flush to the seat back, slowly move the machine's handles or pads out until your hands meet in the center, directly in front of your face. Hold briefly, squeezing your chest muscle before controlling the weight back to the starting position. You should feel a stretch, not a strain, across your chest muscles. Perform three sets of 15, 12 and 10 repetitions respectively.
Cable Crossover
The cable crossover targets all your chest muscles. Use two cable towers with D-ring attachments. Position both pulleys above your head. Stand between the pulleys with your palms facing inward and your arms parallel to the floor with a slight bend at the elbow. Lean slightly forward at the waist with one foot forward for added balance. Bring both in and slightly down until they meet in the middle, slightly above your navel. Hold briefly before returning to the start position.
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