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Chest & Pecs Workouts

Incline Press

The incline press helps strengthen the major pectoral muscles of your chest. Lie on an inclined bench with both feet flat on the floor, after putting weights on both ends of a bar positioned over your head. Place your hands on the bar at shoulder-width apart, and get a tight grip. Pick the bar up and slowly lower it until it lightly taps your chest. Then lift the bar back up until your arms are fully extended. Repeat this exercise 15 to 20 times, in sets of three each if you wish.

Lying Dumbbell Pec Fly

You must use a flat bench and a set of hand weights for this pec-building workout. Lie flat on your back with your feet flat on the floor. Hold a weight in each hand. Turn your arms so they are facing underside up, with your closed fists facing the ceiling. Slowly lift both of your arms at the same time until your hands are together. Keep your arms straight, and remember to breathe. Don't allow your arms to fall lower than your shoulders, which could cause injury. Do three sets of 15 to 20 pec flys each.


Pushups require no equipment. You use your own body weight to tone your chest muscles. Lie on the floor, face down. Place your feet together and bend your ankles so that your toes are touching the ground. This will position your feet vertically. Slightly bend your toes, because you will be putting weight on them. Place a hand underneath each shoulder. Keep your back and body straight, and push up off the floor, then back down. Do three sets of 15 to 20 each.

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