The word pecs is short for pectorals. The pectorals are the major muscle group of your chest area. Do resistance-training exercises to work your pecs. You can strengthen your pecs by using your body weight, an exercise ball or weight machines. Start with a beginner's exercise like wall push-ups and work up to more difficult exercises such as the press-up and pec deck butterfly.
Wall Push-Up
Step 1
Place your hands against a wall with your arms straight at chest height. Place your feet hip-width apart. Lean forward to shift some of your weight from your legs to your arms. Keep your back straight.
Step 2
Bend your arms and raise your elbows out to your sides. Bring your chest toward the wall, but keep your head pulled back in line with your spine.
Step 3
Press your arms straight again to complete one wall push up. Work up to three sets of 15.
Press-Up on a Ball
Step 1
Kneel on the floor in front of an exercise ball. Hold the sides of the ball with your arms straight. Roll the ball forward and lean your torso forward as well to keep your spine straight as you hold the ball. Keep your knees and shins on the floor. Stop when your body is at about a 60-degree angle from the floor.
Step 2
Bend your arms and let your elbows go out to the sides. Lower your chest until it is almost touching the ball. Maintain a straight spine. Your body should be about 45 degrees from the floor when it is lowered.
Step 3
Straighten your arms to complete one press-up. Do two sets of 20.
Pec Deck Butterfly
Step 1
Sit on the chair of a pec deck machine with your back firmly pressed against the backrest. Put your feet on the floor with your knees at 90-degree angles. Place your forearms and palms against the arm pads. Most machines will require you to bend your elbows at 90 degrees to do this.
Step 2
Pull your head back so that it is in line with your spine. Do not allow your back or neck to move during this exercise. Press your arms together.
Step 3
Return your arms to the starting position to complete one butterfly. Do three sets of eight, and adjust the weight until you find the right amount to fatigue your pecs on the eighth rep.
Tips and Warnings
- Increase strength in your pecs by exercising them three days a week, recommends the National Academy of Sports Medicine (NASM).
Things You'll Need
- Stability ball
- Pec deck machine
References
- "Exercise Ball;" Sara Rose; 2006
- "NASM Essentials of Personal Fitness Training: Course Manual;" Michael Clark, Scott Lucett, Rodney Corn; 2008
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