Walk into a gym and you are likely to see an assortment of weight benches. There are flat benches, incline benches and decline benches. These benches can be used for performing lifts targeting the pectoral muscles. The pectorals are the large muscles that make up the chest. There are many free weight exercises to build stronger and bigger pectorals. To ensure safety when lifting weights, it is always a good idea to have a workout partner as a spotter and to lift a safe amount of weight.
Barbell Bench Press
The barbell bench press is classified as a beginner lift by the American Council on Exercise (ACE). The pectorals are one of the primary muscle groups targeted during this lift. To perform the bench press, lie on your back and grip the barbell. Once you have a firm grasp, lift the barbell off the rack, straighten the arms, lower the barbell to just above the chest and then press it upward until the arms are fully extended. This lift can also be performed with dumbbells in place of the barbell. Other variations of this lift are the incline and decline press.
Lying Dumbbell Pullovers
Dumbbell pullovers are an intermediate-level exercise, with the pectorals being the only primary muscle group engaged. To perform this lift, lie on your back, and while holding a dumbbell in both hands, extend the arms. Next, move the weight back behind the head while bending the arms. To complete the lift, pull the weight back over the head to its starting position.
Dumbbell Fly
The dumbbell fly primarily engages the pectorals as well as two of the deltoid muscles. It is also an intermediate-level exercise, according to the ACE. To perform this lift correctly, maintain back, head, shoulder and feet contact with the supporting surface at all times. To begin, lie on your back on a weight bench. With one dumbbell in each hand, press them upward to the starting position. The palms should be facing inward and the wrists not rotated. Lower the weights out to the side, while keeping the arms mostly straight, until they reach the same level as the rest of the body. Then move the weights back upward with the same wide motion.
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