The pectorals are the muscles of the chest. When you work them, you also want to work the upper back muscles to prevent upper body postural distortions. This takes place when you constantly work one muscle group and the opposing muscle group gets weak. Exercises for the pecs and upper back should be performed two to three times a week with at least one day off in between workouts. Aim for 10 to 12 reps and three to four sets with your exercises.
Bench Press
The bench press is a common pectoral exercise that puts a lot of focus on the middle of the chest. It is performed with a barbell and flat bench. Lie on the bench and grab the bar with a wide grip. Push it off the supports and hold it straight above you. Lower it down until it lightly touches your chest and push it back up. Stop just short of locking out your arms and repeat.
Incline Press
The incline chest press is performed with dumbbells and it targets the upper chest muscle fibers. Lie on the incline bench with the dumbbells held straight above you. Hold the weights an inch apart and have your palms facing forward. Lower the weights down by bending your elbows. Stop when you feel a strong contraction in your upper chest, push the weights back up and repeat.
Decline Press
The decline bench press is performed on a decline bench, and it targets the lower pecs. Lie on the bench with dumbbells held above you and your lower shins hooked under the padded support. Turn your palms forward and hold the weights an inch apart. Lower the dumbbells down by bending your elbows. Stop when they are level with your upper stomach, push them back to the starting point and repeat.
Pull-ups
Pull-ups are difficult body-weight exercises that target your latissimus dorsi and rhomboids, which are found on the upper sides and upper middle of the back. Jump up and grad the pull-up bar with an overhand, slightly wider than shoulder-width grip. Bend your knees and cross your lower legs behind your body. Pull yourself up until your chest is at the height of the bar. Lower yourself all the way back down and repeat.
Bent-over Rows
Bent-over rows work the middle back and upper back, and they also recruit the biceps. Stand with your feet shoulder-width apart and hold dumbbells in front of your thighs with your palms facing your body. Bend forward at the hips and let your arms hang straight down. Stop when your back forms about a 60-degree angle to the floor. Lift the weights up toward your lower stomach and squeeze your shoulder blades together. Slowly lower the weights back down and repeat. Keep your arms in tight against your sides throughout the exercise.
Upright Rows
Upright rows are done with a barbell and they work the lower trapezius muscles found on the upper part of the back. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with your hands just under shoulder-width apart. Lift the bar straight up in front of your body until it is at chest height. Slowly lower it down and repeat.
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