Push-ups probably come to mind when you think about how to tone the pectoral muscles of your chest. Although push-ups are an effective exercise, they are only one way to work your pecs, and they may even be too difficult for someone new to strength training. Chest flys and presses with free weights offer an alternative that will work for almost anyone, since you can start with as little as one-pound weights and move up to hundreds of pounds with a barbell if you want.
Decline Barbell Press
The decline barbell press emphasizes the lower portion of the pec muscles. It is performed lying with your head below your legs on a decline exercise bench. You may wish to ask for someone to spot you during this exercise so you do not lose control of the barbell. Begin by lying on the bench and holding the barbell above your chest with your arms straight. The barbell is gripped with your hands shoulder-width apart and your palms facing forward, not toward the ceiling as is often done. Bend your elbows and bring the barbell down to right above your chest before extending your arms straight again to finish one rep. You should keep your lower back on the bench at all times using your abs to control it.
Stability Ball Dumbbell Chest Fly
This exercise emphasizes the middle portion of the pec muscles and also works your core as you balance on a stability ball. Do a dumbbell chest fly lying on an exercise bench if you wish to make the exercise easier. To begin, lie face up with a ball under your neck and shoulders and your feet on the floor with your knees bent at 90-degree angles. Hold your hips up in line with your knees and shoulders so your torso is flat. The arms are held straight toward the ceiling over your chest, but with your palms turned inwards. Lower your arms toward the floor, stopping when they are next to your shoulders. At this point, your palms will be facing upwards. Bring your arms back up over your chest to complete the exercise.
Incline Dumbbell Press
The incline dumbbell press emphasizes the upper portion of the pec muscles. It is much the same as the decline press, but with your head above your legs on an incline bench. Lie on an incline bench and hold a pair of dumbbells in your hands with your arms straight toward the ceiling. The palms are facing forward. Bend your elbows and lower the weights until they are next to the sides of your chest with your elbows pointing toward the floor. Then raise the dumbbells to the ceiling again by straightening your arms to finish the exercise.
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