There are three places you need to target on your chest to get a good, well-rounded look to it; the upper, lower, and central regions. In this article I will explain the importance of developing each, as well as how to do so.
To target the lower pectoral area, you will need to perform sets of decline bench presses. This means your legs are elevated above your chest. The more your legs are elevated, the lower this exercise will target your pec.
You train the upper pec in the opposite way you train lower (surprisingly). Grab a bench that has an adjustable height of the head rest, or just put something underneath it to elevate it. You chest should now be above your pelvis area (rather than parallel to it). Don’t exceed 45degrees, otherwise the exercise will work out shoulders rather than the upper pectoral area. Push you arms up perpendicular to the floor.
Don’t lock your arms at the top as this is taking pressure off your chest and putting it on your elbows, which reduces the intensity of the exercise and also could cause injury.
Performing this exercise will develop the ‘line’ that runs between your pecs all the way up to your collar bone.
To develop the whole pectoral area for a good and overall well built chest, you should perform simple chest presses. Not only does it develop your chest, but gives a good workout to your front deltoids (shoulders) and triceps. This should be the backbone of any chest workout, as it is a good compound exercise, meaning you can lift a whole lot more weight.
No picture is needed for this exercise, simply just get a bench and lye on it. Grab the dumbells that are suitable for you and lift up. Easy.
Finally, I would recommend doing all these exercises with dumbells. Although bench press machines (such as a Smiths Machine) work well, they cannot compare to the exercise you will get using free weights (such as dumbells). Check out the article on reasons why to use free weights.
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