The word "pecs" is abbreviated for pectoralis major and minor--the two muscles that compose the chest area. Having excess fat in the chest will not necessarily increase your risk for health problems, but it might cause insecurity. To remedy this situation, you need to tweak your diet while doing the right blend of exercises. Overall weight loss is part of this plan, but you also have to do key exercises that will lead to full chest development.
Step 1
Reduce your caloric intake to lose weight throughout your body. Track your current intake for one day and shave 500 calories from it. For example, if you eat 2,300 calories a day, make your new intake 1,800. This will set the stage for about 1 lb. of weight loss per week. Choose foods that are high in nutrients, like fruits, vegetables, lean meats, fish, beans and low-fat dairy.
Step 2
Step onto an elliptical machine to do cardio. Although all forms of cardio will cause you to lose weight, elliptical training is more advantageous because it works your chest. This will in turn help improve your muscle tone. Turn the resistance up on the machine to increase the workload on your pecs and work out for 45 to 60 minutes, three days a week on nonconsecutive days.
Step 3
Lie on an incline bench to do incline presses for your upper chest. Grasp the barbell with your hands wider than shoulder-width apart and push it off the supports in a steady motion. Hold the bar above your body with your arms fully extended for a second and slowly lower it down by bending your elbows. Stop when the bar is right above your upper chest and push it back up in a steady motion. Repeat for 10 to 12 repetitions.
Step 4
Use a set of dumbbells to do bench presses. Hold the dumbbells straight above your chest with your palms facing your thighs. Lower the weights down toward your sides by bending your elbows and stop when you feel a good stretch in your mid chest. Push the weights back up steadily and stop them about an inch apart. Repeat for 10 to 12 repetitions.
Step 5
Execute a set of barbell decline presses. Lie face-up on a decline bench with your lower legs hooked under the support rollers. Grasp the barbell with a wider than shoulder-width grip and push it off the supports. Lower the bar down until it is one inch from your lower chest. Push the bar back up steadily and repeat for 10 to 12 repetitions.
Step 6
Perform pec flys with dumbbells. Lie faceup on a weight bench while holding the weights an inch apart above you with your palms facing each other and elbows slightly bent. Keep your elbows slightly bent and lower the weights down to your sides. Stop when your upper arms parallel to the floor and push the dumbbells back up. Repeat for 10 to 12 repetitions.
Tips and Warnings
- Use heavy weights with all of your exercises. If you need assistance, work out with a spotter. Aim for four or five sets with your exercises and work out three days a week on noncardio days. With the exception of flys, you can use a barbell or dumbbells with all of your pec exercises.
- Always consult with a health-care provider before starting a new exercise routine.
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