Pectoral muscles are strengthened and toned with consistent chest-strengthening exercises. However, if you long for a huge, muscular chest, you need to perform weight-resistance chest exercises with high amounts of weight. Strive to perform a chest-strengthening workout at least twice a week with various weight equipment, including strength-training machines and free weights. But allow your chest muscles at least 48 hours of rest after workouts to ensure proper muscle growth and recuperation.
Chest Dips
Body-weight resistance exercises are effective, but if you want to add more resistance to a chest dip, hold a dumbbell between your feet during the exercise. Lean forward slightly at the waist to target your pectoral muscles properly. Bend at the elbows to lift and lower your body with the chest dip bar. Keep your legs bent at the knee during this exercise. Perform three sets of eight repetitions with a weight that makes the last few repetitions difficult to perform.
Pec Deck
Strength-training machines are ideal for the beginner weightlifter. These machines help stabilize target muscles to strengthen the areas you wish to train, allowing you to concentrate on strength and power, not technique. A pec deck trains your pectoral muscles with your arms at 90-degree angles, with your upper arms parallel to the floor. If you have access to this machine, perform three sets of 10 repetitions at a difficult weight.
Flat and Inclined Flies
Dumbbell flies work several areas of your chest, including your pectorals and deltoids. Lie flat on a weight bench to perform flat dumbbell flies to concentrate on the central regions of these muscles. Incline the weight bench to a 45-degree angle to target the upper portion of these muscles. Keep your arms bent throughout both variations of this exercise, and be sure that your elbows are pointing away from your body as you form an arched motion with the weights. Perform three sets of eight repetitions of both exercises.
Bench Press and Chest Press
The bench press is a traditional chest-training exercise in which you may use a barbell or two dumbbells. The bench press is performed on a flat weight bench to target your central pectoral muscles. However, you may also incline the weight bench to a 45-degree angle to perform inclined chest presses for strengthening your upper pectorals. Or choose to decline the weight bench 45 degrees to target your lower chest. Perform three sets of eight repetitions of each of these exercises for a full range of chest-building exercise.
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