The large pectoral muscles in the chest respond to exercises that involve an inward movement of the upper arms. Building them requires the use of proper technique and a series of exercises performed with different motions. With all of your exercises, aim for 10 to 12 repetitions and do four or five sets. This will allow you to make fast progress and achieve a maximal amount of development. To avoid injury and allow for recovery, take at least one day off in between workouts.
Bench Press
The bench press is a standard pec exercise in bodybuilding and powerlifting workouts. You have the option of using a weighted barbell or set of dumbbells to do this exercise. Begin by lying face-up on a weight bench with your hands placed wider than shoulder-width apart on the barbell. Carefully push the bar off the supports and hold it straight above your body with your arms fully extended. Slowly lower it down until it lightly touches your chest and push it back up in a steady motion. When you push the bar up, make sure to squeeze your pecs forcefully for a full second. By changing the angle of your body, you will shift the emphasis of the bench press. For example, incline bench presses will target your upper chest and decline bench presses will target your lower chest.
Pushups
Pushups work the pecs without the need for fitness equipment. This makes them valuable when you are on the road. Start in a face-down position on the floor with your hands slightly wider than shoulder-width apart and feet together behind you. Keeping your abs tight and back straight, push yourself up until your arms are fully extended. Maintain a straight posture as you bend your elbows and lower yourself down. Once your chest is close to the floor, push yourself back up and repeat. In similar fashion to bench presses, changing the angle of your body will target your pecs differently. Decline pushups with your feet elevated, for example, targets the upper chest. Incline pushups with your hands elevated works the lower chest.
Pullovers
Pullovers work the chest from a face-up position on a weight bench. You have the option of using a barbell or dumbbell to do these. To use a barbell, lie face-up and place your hands about shoulder-width apart. Keeping a slight bend in your elbows, lower the bar back behind your head and toward the ground in an arcing motion. Once you feel a strong stretch in your chest, push the bar back up and repeat.
Dips
In similar fashion to pushups, dips work the pecs with bodyweight. Start by standing on the lower supports on a dipping machine and place your hands on the parallel bars. After taking each foot off the supports, cross your lower legs behind your body, lean forward slightly and lower yourself down by bending your elbows. Once you feel a good stretch in your chest, push back up and repeat. To increase the resistance, wear a weight vest, weighted back pack or pinch a dumbbell between your lower legs.
Flys
Flys work the inner pecs which often get overlooked with chest training. These require a set of dumbbells and a weight bench. Lie face-up on the bench while holding the weights an inch apart above your chest with your palms facing each other. Keeping a slight bend in your elbows, lower the weights down to your sides until you feel a good chest stretch. Steadily push the weights back up, squeeze your pecs forcefully and repeat. Flys can also be performed on an incline and decline bench.
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