There are several chest exercises you'll want to master if you're looking to strengthen and define your chest muscles. Some of these exercises require nothing more than your own body weight.
Push Ups
Begin in plank position, with your arms fully extended and hands under your shoulder, your body stiff as a board and your weight on your toes and hands. Keeping your arms by your side, bend your elbows and lower your body until your nose is just above the ground, then extend your arms again, using your biceps, triceps and chest muscles to lift and lower your body weight. Repeat until you hit muscle failure. Rest and repeat another set.
Chest Flys
Lie on your back with your knees bent and your lower back pressed into the ground or bench. Take two dumbbells of appropriate weights in your hands and bring them to full extension above your chest. Slowly lower both weights out to the sides, keeping both arms fully extended, stressing the pectoral muscles in your chest. Squeeze the pectoral muscles as you bring the weights back up to center, resting for a second with arms extended above your chest before repeating the exercise. Repeat until you hit muscle failure. Rest, then repeat another set.
Bench Press
The bench press is the standard chest exercise that brings great results every time. Lie on your back with your knees bent to protect your back. Using a barbell-and with a spotter on hand to help you and protect your from injuring yourself-grip the barbell medium wide with your elbows bent, then press up until your arms are fully extended above your chest. Slowly lower the barbell to starting position, with your spotter preventing the barbell from resting on your chest and crushing you. Repeat to muscle failure. Rest, then repeat another set.
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