Training for strength involves an intricate formula of the amount of weight you use, number of sets and repetitions you perform, time of rest between sets and frequency of workouts. The most beneficial chest-strengthening workouts target every major muscle of your chest -- the pectoralis major and minor, including the clavicular and sternal pectoralis major, and serratus anterior. Complete a chest workout at least twice a week, allowing a minimum of 24 hours of rest between workouts to allow for muscle recuperation and development.
Flys
Perform flys with a dumbbell in each hand on a flat bench to target the sternal pectoralis major, or on an inclined bench to target the clavicular head of the pectorals. Hold the dumbbells in the air above your chest with your arms slightly bent and your palms facing each other. Maintain the bend in your arms as you form an arc motion with the weights, lowering them out to the sides of your body. Continue lowering the dumbbells until your arms are parallel with the floor. Return to the original position in an arc motion.
Bench Presses
The bench press targets the sternal pectoralis major; however, this exercise can be modified to target the clavicular pectoralis major. To perform a basic bench press, lie on your back on a weight bench with a barbell resting on your chest and hands gripped slightly more than shoulder-width apart. Push the bar into the air above your chest by straightening your arms. Incline the back of the bench 45 to 60 degrees and complete the same movement, pushing the bar straight into the air above your chest and keeping your arms perpendicular to the floor.
Pushups and Chest Dips
Your own body weight is also an effective tool for training various muscle groups, including the chest. Perform a traditional pushup on the floor, or elevate your feet to create more resistance and target the clavicular pectoralis major. Place your feet on a weight bench, chair or other object while performing this exercise. Use a dip bar to perform chest dips to target the sternal pectoralis major and pectoralis minor. Bend forward slightly at the waist to help target this muscle group. To increase resistance, hold a dumbbell between your feet. Keep your knees bent to prevent your feet from touching the floor as you raise and lower your body by bending and straightening your arms.
Side Chest Raises
Target the sides of your chest, or serratus anterior, with side chest raises. Perform this exercise with your back against a weight bench inclined 45 to 60 degrees. Hold a dumbbell in each hand or use a barbell for this exercise. Hold the weight in the air above your chest with your arms straight and perpendicular to the floor. Without bending your elbows, lift your shoulders off the bench to push the weight slightly higher in the air, then lower your shoulders to the original position.
Weight, Sets and Reps
To gain strength, use a weight load of 67 to 85 percent of the maximum amount you can lift for one repetition. For example, if the heaviest weight you can lift is 100 pounds, train regularly with 67 to 85 pounds. Complete three to six sets of six to 12 repetitions of each exercise.
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