Building mass and definition to your chest is a task that may take time. However, if you are dedicated to a consistent chest strength-training routine, your hard work will pay off with sculpted, muscular pectorals. Institute a chest-strengthening program one or two days a week, with at least two days of rest for this muscle group between chest workouts.
Chest Flyes
Chest flyes are an essential element of any chest workout. This exercise may be performed with dumbbells or cables on a cable machine. Chest flyes may be performed with dumbbells as you sit straight on a weight bench or on an inclined weight bench to work a different area of your chest. Chest flyes performed with cables work the mid-chest. To properly perform a cable chest fly, keep your back straight without arching, with your abdominal muscles kept tight throughout the duration of the exercise. Perform three sets of 10 repetitions of either dumbbell chest flyes or cable chest flyes during your chest workout.
Bench Press
The bench press, a traditional favorite throughout gyms around the world, builds mass to your pectoral muscles while sculpting and defining your mid-chest muscles. While performing the bench press, your grip should be slightly wider than shoulder-width to properly train the mid-pectoral muscles. Complete three sets of eight to 10 repetitions of bench presses each day you train your pectorals. Be sure to increase your bar weight on a regular basis as you physically progress with this and other chest strength-training exercises.
Declined and Inclined Chest Presses
While the bench press strengthens the mid-pectoral muscles, instituting chest presses from various inclined and declined positions builds and shapes different areas of the chest. A declined chest press performed on a weight bench will help build the lower pectoral muscles while an inclined press builds the upper chest muscles. While implementing the declined chest press, lower the bar to lightly touch the chest slightly below the nipple line. An inclined press should allow the bar to touch the upper chest during proper execution. Perform three sets of eight to 10 repetitions of each of these exercises.
Pushups
A traditional pushup has many strength-training advantages. Because this exercise requires no equipment, this move may be performed almost anywhere. The pushup is a simple movement that, when executed properly, strengthens and tones the chest, shoulders and arms. Throughout the exercise, maintain a straight back and tightened abdomen. If you can not perform traditional pushups on the balls of your feet, complete this exercise while on your knees, but as you physically progress, transition to the more difficult traditional pushup. Perform three sets of 10 to 15 repetitions of this exercise.
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