A well-defined chest not only enhances aesthetic appeal but also contributes to overall physical performance in various activities.
Continue reading to learn all about the 10 best exercises to tone your pecs.
And when you’re finished, don’t miss out onThe 10 Best Functional Strength Exercises for Beginners.
Photo: Shutterstock. Design: Eat This, Not That!
Pushups
First up on this list of exercises to tone your pecs is the pushup.
This move is a classic chest exercise that engages your shoulders, triceps, and core.
The great thing about this move is that it can be modified to suit different fitness levels.
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Start in a plank position with your hands shoulder-width apart and arms fully extended.
Lower your body by bending your elbows until your chest nearly touches the ground.
Push through your palms to straighten your arms, and return to the starting position.
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Lie on a flat bench with a dumbbell in each hand, elbows bent at 90 degrees.
Press the dumbbells upward until your arms are fully extended, keeping your wrists aligned with your elbows.
Lower the dumbbells back to the starting position with control.
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Lie on an incline bench with a dumbbell in each hand, arms extended above your chest.
Lower the dumbbells to the sides in a wide arc, maintaining a slight bend in your elbows.
Perform three to four sets of 10 to 12 repetitions, focusing on a controlled motion throughout the exercise.
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Stand in front of a cable machine with the handles set at chest height.
Grab the handles with an overhand grip and step forward slightly, maintaining a slight bend in your elbows.
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Press the handles forward until your arms are fully extended, keeping your core engaged.
Slowly return to the starting position, and repeat for three to four sets of 10 to 15 repetitions.
Lower your body by bending your elbows until your upper arms are parallel to the ground.
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Push through your palms to straighten your arms and return to the starting position.
Adjust the seat and handles of the chest press machine to align with your chest height.
Press the handles forward until your arms are fully extended, keeping your elbows slightly bent.
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Slowly release and return to the starting position, allowing your chest muscles to stretch.
Lower your body by bending your elbows until your chest nearly touches the ground.
Push through your palms to straighten your arms, and return to the starting position.
Lower your body by bending your elbows until your chest nearly touches the ground.
Push through your palms to straighten your arms and return to the starting position.
Alternate hands with each repetition, performing three to four sets of 10 to 12 repetitions on each side.
Secure a resistance band to a stationary object at chest height.
Bring your hands together in front of your chest, squeezing the band together.
Slowly release, and return to the starting position, maintaining tension on the band.
Plyometric Pushups
These exercises to tone your pecs wrap up with plyometric pushups.
Start in a plank position with your hands shoulder-width apart.
Land softly, and immediately lower into the next pushup.
