In order to strengthen the pectoralis muscles, exercise is needed. Spot exercises can be performed to target the chest area giving it a more defined shape and bulking the muscle up. It is also important to pair strength exercises for the pecs with aerobic exercise in order to lower the amount of body fat which may cover the muscles that you want exposed. Building you endurance by taking on aerobic exercises also enables you to do your strength exercises more efficiently and for longer.
Here are some of the most common exercises that target the pectoral muscles:
Push-ups—face down on the ground and support your body with your arms. Your arms should be straight and perpendicular to the ground, your toes supporting your lower body. Your entire body should be in a straight line. Slowly lower your body by bending your elbows until your chest is almost touching the ground. Lift your body up and back to your starting position. Repeat for about 10-12 counts. If you are just a beginner, you may support your lower body using your knees instead of your toes.
Stability ball push ups—similar to the standard push ups but the feet are supported by a stability ball. This type of exercise is more complex since balance comes into play and it ends up hitting more muscles than your standard push ups.
Bench presses—lie flat on a level bench with your legs bent at an angle and feet flat on the ground. Lift a barbell from its cradle (with a wide space between the hands) and slowly bring down to your chest level. Slowly lift back up and repeat 10-12 times. Make sure that the barbell has just the right weight for you to avoid injury.
Before engaging in pectoral exercises, make sure to consult your doctor first. When your doctor gives you the go, consult with a fitness expert on the proper way to execute the pectoral exercises.