The pectoralis major, or chest muscle, is comprised the clavicular (upper) portion and the sternal (lower) portion. Build your pecs by performing bodybuilding workouts with bench pressing and fly movements, along with other pec movements. To target your upper pecs, exercise on an incline bench; use a flat bench for your lower pecs. Moderate to heavy weights are often recommended for building mass in chest muscles.
Incline Barbell Bench Press
The incline barbell bench press targets the upper pectoralis major of your chest. To perform the exercise, lie on your back on an incline bench, and place your feet on the floor. Grab the barbell using an overhand grip that is slightly wider than shoulder-width apart. Lift the barbell off the rack, and position it over your upper chest with your arms straight. Lower the barbell down toward your upper chest by bending your elbows. Raise the barbell up to the beginning position by straightening your arms.
Flat Dumbbell Bench Press
Flat dumbbell bench presses are a movement that strengthens the pectoralis major of your chest. Begin by holding a dumbbell in each hand with an overhand grip. Lies your back on the flat bench, put your feet on the floor, and position the dumbbells over your chest with your arms straight. Bring the dumbbells down toward your chest by bending your elbows. Bring the dumbbells upward to the start by straightening your arms.
Incline Dumbbell Fly
The incline dumbbell fly is an exercise that targets the upper pectoralis major. To perform the exercise, grab a dumbbell in each hand using an overhand grip, lie your back on the incline bench, and place your feet on the floor. Position the dumbbells over your upper chest, and keep a slight bend in your elbows. Move the dumbbells outward to the sides until they are at about upper-chest level. Move them back to the starting position.
Flat Dumbbell Pullover
Flat dumbbell pullovers are an exercise for the pectoralis major. To execute it, begin by putting your hands under one end of one dumbbell. Lie your back on the flat bench, and place your feet on the floor. Position the dumbbell over your chest, and keep a slight bend in your elbows. Bring the dumbbell behind your head until your upper arms are about parallel to the floor. Bring the dumbbell up to the start.
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