A good chest workout involves exercising all the muscle groups with a variety of exercises and techniques. The chest muscles include the pectoralis major and minor, with the anterior shoulder deltoids as assistant movers and the rotator cuff as stabilizers. Specific repetition and weight ranges are appropriate for your personal goals, and you should vary your exercise routines weekly. Talk to your doctor before starting any new exercise routine.
Techniques
If your goal is to build size and shape, then the National Strength and Conditioning Association recommends lifting a weight that fatigues your muscles by eight to 12 repetitions for three sets. If your goal is more strength, lift heavier weight, maxing out at about five to eight repetitions for three to five sets. If your goal is primarily endurance and toning, lift about 15 repetitions for two to three sets. Feel the burn and muscular fatigue for best results.
Horizontal Press
If you are a beginner, find a weight stack machine and try the horizontal chest press with minimal weight. Develop initial muscular strength and familiarize yourself with the movement. For more advanced workouts, do horizontal presses in the form of barbell bench presses for maximum load, or dumbbell chest press for instability. To focus on outer pecs, do barbell bench presses with a wide grip on the bar, and for inner pecs, have a narrow grip on the bar.
Incline/Decline Press
Incline and decline exercises target the upper and lower areas of the chest respectively and contribute to a full, rounded appearance. Many gyms and clubs have decline and incline benches available. Incline benches are usually adjustable from horizontal to full vertical. Decline benches allow you to lie back so your body is at a downward angle with your head closer to the floor and your feet secured with a pad.
Flies
Flies are similar to a dumbbell press except you keep you palms facing toward the midline of the body so that the bars of the dumbbell are parallel to one another. Instead of bending at the elbows on the downward motion, keep your arms mostly straight and open them wide until the weights are in line with your body, press them back up together. Do flies on an incline and decline bench, as well as on a cable machine to vary the routine.
Power Exercises
Power and plyometric exercises allow the chest to practice explosive movement, increasing strength, and improving tone and shape. Do plyo pushups by pushing hard against the floor, attempting to lift your hands off the ground. Try bench presses on a Smith machine by pressing and throwing the bar up, and catching it on the way down. Take a heavy medicine ball, 10 to 20 lbs., and lie on your back and throw it into the air and catch it. You can also stand up, do a chest press and throw the ball forward.
References
- BodyBuilding.com: Anatomy of the Chest
- Shapefit: Chest Exercises -- Training & Workouts For Huge Pecs
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; Baechel, Thomas R. and Earle, Roger W; 2008
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