For most hot-blooded males, summer is synonymous with chilling by the pool or at the beach, Don't forget, however, that this also means that the ladies will be checking you out. So before you whip off that shirt, make sure your chest is worthy of female adulation by incorporating some of the following exercises into your workout routine.
If you're looking to bulk up, try doing 3 to 4 sets of 5 to 8 reps using as much weight as you can lift; if you're looking to tone up, do 3 to 4 sets of 8 to 12 reps, with slightly lighter weights.
Number 10
Peck deck
Whether you're new to bodybuilding or you haven't worked out in a while, the peck deck is a great place to start. Just have a seat, adjust the weight stack, get into position, contract your chest muscles as you press the pads together, and go back to the starting position. This machine works your inner pectoral muscles.Number 9
Cable press
Adjust two pulleys to shoulder height and adjust the weight stacks. Stand at the midway point between them, with your feet shoulder-width apart and one foot in front of the other. With your elbows raised to your sides, grip one pulley in each hand and, keeping your palms facing down and your arms at shoulder height, press the handles forward, making sure to avoid locking your elbows at the end of the motion. Then bring them back to the starting position. This exercise works the upper chest.Number 8
Cable flyes
Standing between two pulleys adjusted to shoulder height, grip the pulleys with your palms facing forward and, keeping a slight bend in your elbows, bring your palms together in front of you, contracting your chest muscles as you go, and return to the starting position. This works your upper chest.Number 7
Pushups
Get into pushup position, with your weight evenly distributed between your toes and your hands -- and your legs, hips and back in a straight line -- and lower and raise your body by bending your elbows, making sure that your arm angle is 90° at the bottom of the movement. If you want a greater challenge, try doing decline pushups with your feet raised on a bench or a stability ball, which places greater strain on your chest muscles. Or try diamond pushups, with your hands together.Number 6
Chest dips
Hold yourself up on a dip bar and, making sure to keep your head down and your legs straight beneath you, lower yourself by bending your elbows, and come back up to the starting position. Make sure to keep the movement in your chest and not in your triceps, as you are working the former. Check out the top five ways to get great pecs...Number 5
Cable crossovers
Standing between two pulleys -- adjusted to slightly above shoulder height -- grip the pulleys, with palms facing forward and elbows slightly bent. Contract your chest muscles, bringing your arms down below your chest and back to the starting position.Number 4
Dumbbell flyes
With your back against a horizontal bench, take one dumbbell in each hand, and extend your arms straight ahead of you with your palms facing each other. Making sure not to lock your elbows, open your arms, and bring them back to the starting position. This works both your inner and upper chest.Number 3
Dumbbell press
Lie down on a flat bench, take one dumbbell in each hand, bend your elbows so that your hands are by your shoulders with your palms facing your feet, and use your chest muscles to press the weights up and back down. For variety, you can try these with a slight incline in the bench, which places more emphasis on your upper chest, or on a decline, which places more emphasis on your lower chest.Number 2
Flat flyes
Lying on a flat bench, take one dumbbell in each hand and bend your elbows so that your hands are by your shoulders with your palms facing in. Extend your arms straight up and lower the weights by your sides, keeping a slight bend in your elbows, and go back to the starting position. This works both your inner and upper chest.
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