The chest area of the body is primarily made up of two muscles, the pectoralis major and the pectoralis minor. Pectoralis major is the bigger one of the two and covers majority of the chest area. The pectoralis minor is located just below the pectoralis major. To increase chest masculinity, one will have to workout pectoral muscles. However, keep in mind that many chest exercises use other muscles as well, such as triceps and shoulders. For best results, plan a workout that uses moderate weights and includes post - workout stretching exercises too. To help you plan a pectoral workout, we have listed a number of exercises below.
Pectoral Muscle Exercises
Pushups
Pushups are quite beneficial and can be done to build pectoral muscles. They can be done standing against a wall, on the floor with knees bent or straight-legged. Place your hands a few inches wider than your shoulders, either on the floor or the wall. Your hands should be in level with your chest. While performing them against a wall, place your feet at a distance greater than your arms' length. Maintain a straight line from head-to-toe, keeping tension in your abs. Exhale while you push up, to provide additional power.
Chest Press
Another exercise for pectoral muscles is chest press. It can be easily done on a bench or on the floor. A bench provides for a better downward stretch. Focus on the upper chest, rather on the lower chest. Lay flat on the surface, with your knees bent. Place dumbbells in line with your chest and palms, facing away from you. With the dumbbells lightly resting on your outer chest, press the weight upward and inward. The inner portion of the dumbbells should gently touch, as you reach the top of the movement. Squeeze your chest muscles at the top, to intensify muscle contraction.
Pec Deck
This exercise is quite beneficial for tightening the inner portion of the chest. Pay close attention to how your pectoral muscles feel. Place down your shoulders and relaxed. Lightly squeeze your back muscles, while tightening the abs to maintain proper posture. Rest your upper arms, out to your sides, palms facing forward and parallel to the floor. Bend your elbows at 90 degree angle. Bring the elbows together for maximum chest squeeze. Hold the position for a moment and then bring back your arms out to your sides again.
Dumbbell Fly
Dumbbell fly is a great exercise for sculpting the chest. It would be beneficial if you use a bench, as it provides a great stretch. Lie flat on the surface, with knees bent and weights close to your chest. Pull your shoulders towards the floor and begin with arms fully extended over your chest, palms facing each other. Lower the weights, by stretching your arms out to either side, until you feel good tension in your chest. Focus on squeezing, contracting your chest muscles when bringing the dumbbells together, for best results.
