How to Train the Pecs
Having well-trained pecs -- also known as the pectoralis major muscles -- helps create the look of a sculpted chest, particularly for men. This muscle reaches between the sternum and the front of your shoulder. Anything that flexes the arm inward horizontally at the shoulder will work the pec muscles; think pushing exercises. If you imagine squeezing a giant ball together in front of you between your arms, that exercise would work the pecs as well.
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Instructions
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Do a set of 8 to 15 push-ups. Push-ups train the triceps and the front of your shoulder muscle, too, but they focus primarily on your pecs. Make sure to keep the motion slow and controlled. Then rest for 90 seconds (or do a cardio interval or exercise another body part during the break).
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Do a set of 8 to 15 chest presses with either a barbell or dumbbells. Again, keep the motion slow and controlled. Use enough weight that completing the last repetition with good form is a serious challenge. Rest again for 90 seconds.
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Consider adding in another set of 8 to 15 chest presses using a chest press machine. This step is optional; if your triceps and shoulder muscles are too tired to maintain proper form, or if you don't have access to gym equipment, you can go on to the next exercise. Rest for another 90 seconds after you use the chest press machine.
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Finish out your pec workout by doing a set of 8 to 15 chest flies. This exercise isolates your pecs. You can do the flies on either a machine or laying face up on a weight bench. In either case, make sure that your elbows never go more than an inch further back (or down, respectively) than your shoulders. If you have problems with shoulder stability, don't let your elbows go further back than your shoulders.
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Tips & Warnings
You may need to decrease the amount of weight you're using as you work your way through the exercises on this list and your pecs get progressively fatigued.
Beginners may need to start with just one or two of the exercises listed here. As you get stronger you can add in the other exercises.
If you're looking to build bulk, use a weight amount which allows for eight repetitions. If you want to stay lean but still get strong, pick a weight which allows you a maximum of 15 reps.
If it hurts, stop. If you're not sure whether your form is correct, ask an expert for help. If you're worried about keeping the weight stable, either decrease the weight or ask someone to spot you.
Always exhale as you push up or lift. Inhale as you lower the weight.
