Working Out Your Chest
The chest muscles (pectorals) are the most frequently trained muscles. However, many people do not know that much about them. They just know they must be big to look good! Your pecs are actually in the shape of a fan. They are wider on top and narrow as you go down the rib cage. One particular aspect of the pectorals is that in some areas, because of the fan shape, some of the upper portions of the pecs overlap some of the lower portions of the pecs. This is known as a cruciate muscle. Therefore, there is a superior and an inferior portion of the muscle, with superior meaning on top and inferior meaning on bottom. To develop the pectorals, you must develop both the superior (upper) and the inferior (lower) portions of the muscles. This muscle has the capacity to for development in both strength and size. For beginners, the best approach to training is to work the entire pectoral major muscle. This can be done with a flat bench press. When performing this exercise, you should focus on proper form. To perform this exercise, lie flat on your back on a bench and position your feet on the floor. To protect your back you should tighten your abdominal muscles. Hold the barbell slightly wider than shoulder width apart. Lift the bar over the middle of your chest, keeping your elbows slightly bent. Slowly lower the bar to one inch from your chest. Pause and then slowly raise the bar back to the starting position. This exercise should be performed using 3 sets of 10 reps each. This is a good exercise for beginners, but it does not allow for a full range of motion in the upper portion of the movement. To develop the upper portion of the pecs, perform the same exercise only this time use an incline bench. And to develop the lower portion of the pecs, perform the same exercise with a decline bench.
Another way to develop the lower pecs (and triceps) is with bench dips. To perform this exercise, sit on the edge of a flat bench with your legs bent at 90 degrees. Place your hands beside your hips on the edge of the bench. Push yourself up using your arms and lift your buttocks off the bench. Slowly bend your arms and lower your body until your upper arms are parallel with the floor. Keep your elbows in towards your side. Slowly straighten your arms and push yourself back up to the starting position. To make the bench dip more challenging, you can perform the same movement only elevate your feet with another bench. It’s important to remember that when training your pecs, you should also train your deltoids. Failing to do so could result in an unbalanced look. The deltoids can be developed using T-bar rows or reverse flies. Always remember when working out to wear clothing that is comfortable yet flexible. Avoid using perfumes and colognes just before exercising and remember to drink plenty of water.
Drew Voight 
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