Development of the pectoral muscles are major goals for most people who are looking to get into better shape.
Generally a combination of pressing, and squeezing exercises will help the chest muscles to develop.
One of the most basic exercises to target the pectoral muscles is the push up.
Most people are familiar with the mechanics of the push up.
Push ups target the arms, and chest muscles, using the body's own weight against it as resistance.
Push ups work the upper pectoral muscles, as well as the shoulders, and arms.
The bench press is another popular exercise for the chest that many people are familiar with.
Using an inclined, or declined bench can increase the intensity of the exercise, and help focus more on the chest than the arms.
An inclined bench is most effective at working the upper pectoral muscles, while a declined bench puts more focus on the lower pectorals.
An inclined bench press uses a standard barbell, with the person slowly lowering the weights to their chest, then raising them again in a steady motion.
The bar should never be bounced off the chest as this can cause major injury.
Another important aspect of the inclined bench press is keeping the back straight.
Arching the back during this exercise reduces its effectiveness, and can cause injury.
A declined bench press is used to target the lower pectoral muscles.
The barbell should be lifted and then brought down to touch the lower chest, before being raised into the starting position once more.
Much like inclined press the back should be kept straight, and the barbell should never be bounced off of the chest.
Another great exercise which targets the pectoral muscles is the flat bench dumbbell fly.
This a squeezing type of exercise, which forces different parts of the muscles to work.
Flat dumbbell flyes are executed by laying on a flat bench, holding a dumbbell in each hand.
Start by holding the dumbbells high, with arms straight.
In a steady motion slowly lower the arms until they are fully extended, then raise the dumbbells once more into the starting position.
These are some of the most common, and easiest workouts for the chest.
They require little in the way of equipment, and are time-tested workouts to help improve strength and definition of the pectoral muscles.
While there are many other exercises to help shape and mold the pectoral muscles, these workouts will set someone on the right path to better pecs.