A chiseled chest is a common goal for many men who strength train. Defined pectoral muscles are visually-pleasing and enhance your overall physique. The chest can be developed through various push and pull strength exercises using free weights, machines and pure body weight. Results depend on your commitment to training and your diet. Combine chest exercises into one workout to effectively target the pectoral muscles.
Pushup
Get down on all fours on an exercise mat and position your hands on the mat past shoulder-width. Extend your legs fully backward and keep your feet together. Your body should form a perfect plank with arms extended. Your neck and back must be straight and on the same plane as your legs. Begin by slowly lowering yourself, bending at the elbows. Lower as you inhale until your arms are at a 90-degree angle, then push up and lift your body back to its starting position as you exhale. Keep your core engaged throughout the exercise to help stabilize your body. Do three sets of 10 to 12 repetitions.
Dumbbell Flye
Lie back on an incline bench that is set to approximately 45 degrees. Hold dumbbells in your hands and rest them on your thighs. Once you are positioned, lift the dumbbells up into place with your legs one after another. Extend you arms fully above your chest so that your palms are facing each other. Begin by slowly lowering the dumbbells out to the sides as you inhale, always maintaining a slight bend in the arms. Lower until you feel a stretch across your chest, then squeeze your chest to bring your arms back up and exhale. Do one set of 10 repetitions, one set of eight repetitions and one set of six repetitions, increasing the weight slightly after each set. This tactic promotes complete muscle failure and optimizes muscle growth over the long-term.
Cable Crossover
Position the handles on a cable machine to their highest setting. Stand with back straight and feet together in the middle of the machine's frame, and grasp the handles so that your arms reach out to your sides. Ensure there is tension in the cables when your arms are in this position. Begin by pulling the cables down and bring your hands together in front of your lower abdominals. Exhale on the way down and hold for one count at the top of the movement. Squeeze your pectorals as hard as you can, then release and slowly return your arms to their starting position as you inhale. Do three to four sets of eight to 10 repetitions.
Incline Barbell Bench Press
Load a barbell on an incline bench press station with plated weights and secure them with clips. Lie down on the incline bench and securely plant your feet on the ground using a wide stance. Grasp the barbell with a wide grip that is past shoulder-width and lift the barbell off its rack. Slowly lower the barbell toward your chest as you inhale. You can lightly bounce the barbell of your chest in an effort to press the weight back up. Exhale on the way up and fully extend your arms. Do one set of 10 repetitions, one set of eight repetitions, one set of six repetitions and one set of four repetitions, increasing the weight after each set. As with the dumbbell flyes, this approach encourages muscle failure and large muscle growth over the long-term. For safety, perform this exercise with a spotter.
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