When bodybuilders talk about building up their pecs, they're referring to the pectoralis major and pectoralis minor. These two muscles comprise the internal musculature of your chest, attaching to the bone of your upper arm and your breast bone. The function of your pectoralis muscles is to bring your forearm across your body andto move your shoulders forward. Exercises to strengthen your pecs often involve a pushing movement.
Pushups
With pushups, you don't need to buy expensive equipment to reap fitness rewards. This exercise uses your body weight as resistance to train your chest muscles. Begin by lying down on the floor on your stomach with your legs extended and your feet together. Place both palms on the floor about shoulder-width apart, and lift your body off the floor until you are supported only on your hands and the balls of your feet. Bend both arms at the same time and lower your body until your chest nearly touches the floor. Hold this position for a split second and then push with both arms to return to the starting position. Repeat until you can't perform another repetition.
Barbell Bench Press
Lie down on a flat weight bench with a loaded barbell on the rack. Position your body with the barbell rack just above your nipples, and grab the barbell with both hands slightly more than shoulder-width apart. Lift the weight off the rack and bend both arms to lower it until it barely touches your chest. Push with both arms to lift the weight, keep your lower back in contact with the bench. Continue lifting the weight until both arms are nearly straight, and repeat. Continue until you can't perform another repetition. Always do bench presses with a spotter.
Incline Press
Angle a bench in the gym for the incline press by elevating the backrest to about a 45-degree angle. Lie down on the bench with a loaded barbell in the rack. Place both hands on the barbell about shoulder-width apart, and lift the weight off the rack. Use a slow and controlled motion to lower the weight toward your chest, allowing the barbell to touch your chest slightly. Push with both arms to lift the weight back to the starting position. Repeat until exhaustion.
Dumbbell Fly
Hold a dumbbell with your desired weight in each hand, and lie on a flat bench. Lift both dumbbells up in front of your body until both arms are straight and your palms are facing each other. Keep your elbows are bent slightly. Lower both dumbbells toward the sides of your chest while maintaining a slight bend in your elbows. Continue lowering the weights until your arms are nearly parallel to the floor and you feel a little stretch in your chest. Lift with both arms at the same time to return to the starting position. Repeat until exhaustion.
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