Your pectorals, or chest muscles, fan out across the front of your body from your sternum and insert on your upper arm. The pecs work to adduct, flex and medially rotate your arm. Resistance training will sculpt your chest with regular sessions. Perform two to three sets of each exercise for eight to 12 repetitions per exercise. Train your pecs one or two days each week and rest at least 48 hours between sessions. If you carry excess body fat, add three to five sessions of cardiovascular exercise each week for 30 to 60 minutes.
Bench Press
Step 1
Adjust your weight bench so that it is flat. Sit down on the end of the bench with a dumbbell in each hand.
Step 2
Slowly lay down on the bench. Keep your feet flat on the floor or bend your knees and bring your feet up on the bench. Hold the dumbbells straight up over your shoulders toward the ceiling. Your palms are facing away from you and you are looking at the backs of your hands.
Step 3
Slowly bend your elbows, dropping them down toward the floor. Lower your elbows until you feel a slight stretch across your chest. Keep your hands directly over your elbows the entire time.
Step 4
Press the weight back up to the ceiling for one complete repetition. Move in a controlled manner.
Step 5
Record the amount of weight that you performed for the bench press. Also, write down the sets and reps you performed. Make a note if the weight was too easy or too hard so that you can adjust your next workout.
Pec Flyes
Step 1
Adjust your bench so that it is flat. Sit on the end of the bench with a dumbbell in each hand. Use weight lighter than you used for the bench press.
Step 2
Slowly lie back on the bench with your feet flat on the floor or bend your knees and place your feet on the bench. Raise your arms straight up over your shoulders toward the ceiling with your palms facing each other.
Step 3
Keeping your elbows relaxed, slowly lower your arms out to the sides. Stop when you feel a slight pull across your chest and your palms are facing the ceiling.
Step 4
Bring the weights back up together over your chest in a controlled manner. Think of squeezing your elbows together as you complete one repetition.
Step 5
Record the weight used for the pec flyes. Also write down the sets and reps you performed as well as if the weight was too easy or hard. Adjust for your next session.
Tips and Warnings
- Perform the bench press with a barbell for variation. Perform flyes with a cable crossover machine for variation. Change your bench to an incline position and perform both exercises to change the emphasis on your chest. Start with light weight and perfect your form before adding more resistance.
- Do not lower the weight too fast. You risk injuring your pecs. Do not lower the weight past the point of a slight stretch. Do not perform another resistance training session for your chest if you are sore.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Bodybuilding.com: Champion Chest Development
- Loyola University Medical Education Network: Pectoralis Major
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