You can build your chest muscles, called your pectorals (or pecs) through a variety of exercises. The body builds strength only in the way stress is put on the muscle, so it is important to do more than one type of exercise for each muscle group, as recommended by the National Academy of Sports Medicine (NASM). Do incline barbell presses to emphasize the upper portion of your pecs, decline push-ups to work your lower pecs and arms, and pec flys to target your pecs in a different motion without involving your arms. Exercise three days a week and do a different exercise per workout.
Barbell Incline Presses
Step 1
Sit on an incline bench, which will have the seat at a 45-degree angle. Hold a barbell with your hands about shoulder-width apart. Hold the barbell aloft with your arms straight. Press your back against the seat, and place your feet on the floor.
Step 2
Lower the barbell toward your chest by bending your arms with your elbows pointing toward the floor. Touch the barbell gently to your breastbone.
Step 3
Press your arms straight up toward the ceiling to finish one repetition. Do not allow your back to arch off of the seat.
Decline Push-ups
Step 1
Put your feet on a bench, chair or aerobic step, and place your hands on the floor at shoulder-width apart. Straighten your legs and back. Walk your hands forward and drop your hips so that your body forms a line from your feet to head.
Step 2
Bend your arms to lower your chest toward the floor. Open your elbows out toward your shoulders. Do not try to touch your chest to the floor.
Step 3
Press your body back up to the starting position to do one decline push-up.
Pec Deck Flys
Step 1
Sit on a pec deck machine and place the seat in the correct spot. Slide the seat up or down until it is in the place so that when you sit on it your elbows will be next to your armpits when placed against the arm pads. Remove the pin under the seat and slide the chair. Place the pin back into the hole to secure the seat once it is at the desired height.
Step 2
Bend your elbows and place your forearms against the arm pads with your palms facing forward. Sit back against the seat. Press your arms forward, and gently touch the arm pads together without leaning forward.
Step 3
Open your arms back to the starting position to finish one fly. Lower the weight if you cannot complete at least eight reps with good form. Raise the weight if after 12 reps you feel like you could do more.
Things You'll Need
- Barbell
- Pec deck machine
References
- "NASM Essentials of Personal Fitness Training: Course Manual;" National Academy of Sports Medicine; 2008
- BaseOps.net: How to Increase Your Push-Ups
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