The chest muscles are one of the largest muscle groups in the body. They consist of the pectoralis major and minor. Together they are often referred to as simply "the pecs" and they are responsible for forward movement of the shoulder and the crossing over motion of the humerus (large bones in the upper arms). These motions are the same ones you will encounter when you work your chest muscles. You want to target them from various angles to recruit as much muscle as possible.
Step 1
Lie face up on a bench to do chest presses. Hold dumbbells directly above you with your palms facing forward and the weights an inch apart. Lower the weights by bending your elbows. Stop when the dumbbells are at the same height as your chest and push them back up. Keep your core tight the whole time and do not let your back arch.
Step 2
Execute a set of incline presses to target your upper chest. Lie on the incline bench and hold dumbbells directly above you with your palms facing forward. Slowly lower them to your sides by bending your elbows. Stop when you feel a strong contraction in your upper chest, push the weights back until they are an inch apart and repeat.
Step 3
Perform a set of incline stability ball push-ups to target your lower chest. Grab the ball with your hands shoulder-width apart and fingers pointing out slightly. Place your toes on the ground and get into a position where your body is at an angle with your arms extended. Tighten your abs to straighten your back and lower your body down toward the ball. Stop when your stomach lightly touches the ball and push back up.
Step 4
Perform a set of chest flies on the ball. Lie in a face-up position with your upper shoulders and the back of your head in contact with the ball. Hold dumbbells an inch apart straight above you with your palms facing each other. Make sure your hips are lifted and there is a straight line from your shoulders to the backs of your knees. Bend your elbows slightly and maintain that bend as you slowly lower the dumbbells to your sides. Stop when your upper arms are parallel to the floor, push them back to the starting point and repeat.
Step 5
Perform an explosive exercise with a medicine ball. Come onto your knees and hold the ball against your chest with both hands. Throw the ball forward as hard as you can to a training partner or against a solid wall. Catch the ball back, tuck it into your chest and repeat. Make sure to execute the throw by engaging your chest muscles.
Tips and Warnings
- Perform 10 to 12 reps and three to four sets with the heaviest weights you can lift. Take 2 days off in between workouts to promote full recovery. Add some back exercises into the mix to prevent muscle imbalances. Back rows, lat pulldowns, deadlifts and back extensions are examples.
Things You'll Need
- Bench
- Dumbbells
- Stability ball
- Medicine ball
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