From a fitness point of view, weight training can promote the development of strong and shapely chest muscles. Here are some exercises that target the chest muscles:
1- Seated chest press: Sit with your back flat against the machine and slowly push the weights straight out in a horizontal motion, then return to the starting position. Keep your breathing controlled and the movement steady. Perform four sets of 8 to 12 repetitions.
2- Cable crossovers: Attach the handles to either side of a pulley station and stand with your arms extended at shoulder level, your elbows slightly bent and your feet shoulder-width apart. Slowly bring your hands together in front of you and cross them. Return to the starting position and repeat. Concentrate on using your pectoral muscles to generate the power needed to perform this action. Do four sets of 8 to 12 repetitions.
3- Incline flyes: Sitting on an incline bench at about a 45 degree angle with the dumbbells held above you, lower your hands out to the sides (but not lower than your shoulders), then bring your hands back together above you, mimicking a hugging action. Perform four sets of 8 to 12 repetitions.
4- Bench press: Lie with your back against the bench and slowly press the barbell directly upward. Make sure that your back does not rise off the bench, and that you are breathing out on the upward movement and inhaling on the downward action. Perform four sets of 8 to 12 repetitions.
5- Push-ups: Push-ups are an excellent workout for your upper body and can be done anywhere. Place your hands on the floor, shoulder-width apart, and lower yourself so that your nose is almost touching the ground. Pause for a second, then rise up again. To add an extra challenge, try doing clap push-ups: After the lowering motion is complete, drive yourself up with enough force to clap your hands before resuming the push-up position. Perform four sets of as many as you can.