Pectoralis major, is a powerful chest muscle, its function is bringing the arm in towards the chest and medial rotation of the arm. It attaches from your chest bone (Sternum) to your upper arm, and makes up your primary chest muscle.  

In this section of the website, you will find a list of chest exercises to use in your chest workout. Each exercise that is done, you must do it properly if you want to avoid injury and get the most effective results. Even though there are only a few chest exercises, they will help you meet your goal.

 One thing that people don't realize that doing these exercises will not get rid of the fat from your chest. These exercises will help build up muscle and increase the strength in your chest. If you have any fat on your chest, the muscle will the built underneath the fat. if you want your muscles to look more "tone" or "ripped and cut up",  you must work on getting rid of the fat in order to see these results. however, the only real way to loose fat from any part of your body is by doing enough cardio, such as  jogging or riding a bike.

Get a better chest!

easy exercises to get more muscles!

Flat Bench Press - This exercise works the whole chest area.

1. Lie flat on a bench, feet firmly on floor.
2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
3. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up. This should result in the spine being slightly arched.
4. Your arms should be placed straight up with your hands gripping the bar slightly wider than shoulder width.
5. Inhale and hold your breath as you lower the weight. When the bar reaches the chest, even with your nipples, begin to move the weight upward. Do not bounce the weight off your chest. This can cause massive injuries.
6. Exhale as you pass the point of greatest resistance. Pause slightly at the top of the movement and repeat.

Incline Bench Press - This exercise works the upper chest area.

This the same exact exercise as the flat bench press except it is done on an incline bench which isolates the upper chest area.

Decline Bench Press - This exercise works the lower chest area.

The is the same exact exercise as the flat bench press except it is done on a decline bench which isolates the lower chest area.

Dumbell Flyes - This exercise works the entire chest area, focusing mainly on the inner chest.

1. Lie flat on a bench, feet on floor.
2. Make sure that your butt, back, shoulders, and head are positioned on the bench.
3. Your arms should be lightly bent and slightly wider than shoulders and your palms should be facing each other.
4. Keeping a slight bend in the arms slowly move them in an arc away from the body. Lower them until a comfortable stretch is felt in the chest/deltoid area.
5. Raise them along the same arc back to the starting position.
6. Pause briefly and repeat the entire movement.
*Note* Pretend your hugging a tree.