Developing and maintaining your pectoral muscles is integral to the upper body portion of your total-body fitness regimen. Knowing which chest exercises are right for your fitness goals requires understanding the basics of presses and flies -- the two types of chest exercises. Presses involve pushing weight away from your chest, while flies entail extended arms pulling together toward the center of your chest. Figuring out which of these are most comfortable and appropriate will set you on your way to the upper body you've always wanted.
Upper Chest Exercises
Inclined presses and flies target the top of your chest. Perform the same direct upward motion as you would a barbell or dumbbell flat bench press, except with the bench tilted upward at your desired angle. The higher the incline, the higher up on the pectoral muscle you will work. Use this principle for barbells, dumbbells and flies alike.
Lower Chest Exercises
Coversely, working the bottom of your pectoral muscle entails performing a declined bench press. Tilt your customizable workout bench downward and perform the same upward press or fly motion as you may be used to on a flat bench. As with the inclined bench series, the lower the decline, the lower down on the pectoral muscle you'll work.
Inner Chest Exercises
Because dumbbell flies work laterally across the chest, they are ideal for inner and outer pectoral muscle workout. You may also incorporate a close grip on your barbell bench presses to work the inner pectoral from a flat, inclining or declining position.
Outer Chest Exercises
In addition to the dumbbell fly, you can apply the opposite barbell bench press principle to your outer pectoral workout. Employ a wide grip on your barbell set to work the outer chest while pressing from any position. You may also safely perform dumbbell presses to focus on the outer chest. Because dips keep your hands wide during the exercise, these are also ideal for the outer pectorals.
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