Your pectoral muscles are the muscles that make up your chest. The primary muscles involved are the pectoralis major and the pectoralis minor. These muscles attach to the bone of your upper arm, run across your chest and attach to the bone in the center of your chest and your ribs. These muscles are used when performing pushing motions or moving your arms. Strengthening these muscles helps you prevent injury and allow you to exert more force when performing a pushing motion.
Amount of Weight
One of the most important factors to consider when strengthening your chest is your specific goals and activity level. The workout will be much different for a competitive bodybuilder than for a weekend athlete who wants to get a little stronger. The heavier the weight you lift, the thicker and stronger your pectoral muscles will be. Try to choose the amount of weight that works for you with your specific goal in mind.
Frequency and Intensity of Exercise
Professional bodybuilders might work their chest muscles several times a week, which can be overkill if you simply want to be a little healthier and stronger. In order to see benefits, you should try to exercise your pectoral muscles at least three times a week with exercises that focus on pushing motions. Give your muscles a day or two of rest between workouts since muscles break down and repair themselves during and after each exercise session.
Type of Exercise
If you don't want to join an expensive gym, you can exercise your chest at home using just your body weight as resistance by doing variations on the traditional pushup. Performing pushups with your feet elevated is akin to performing an incline bench press. Whether you use calisthenics, cable machines at the gym or free weights, you should tailor your exercise program with what you want to accomplish in mind.
The Exercises
Any exercise for your pectoral muscles will involve performing a pushing motion under resistance. Some of the exercises you can do are traditional pushups, pushups with your feet elevated and the flat bench press. Other exercises for your chest include cable and dumbbell flyes, pullovers and chest dips. Once again, choose a workout plan that is tailored to your specific goals.
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