How to Work Out Your Chest
Working out the chest muscles is one of the areas that makes the greatest difference in personal appearance over time. Immediately after working out the chest muscles appear both larger and firmer because they are "pumped" or flooded with blood and fluid from the workout, but these effects do not last. Over time, however, significant work in the chest alters the shape of the chest, shoulders and abdominal muscles.
First: Chest fly
Lay down on a bench, with dumbbells in each hand. Start with small weights, about 5 pounds each, and increase the weight as you become more proficient at the exercise. While keeping your back flat against the bench and your abdominal wall turned in tight, lay your arms to the sides so that the hang down, then lift them to pull the weight up above the center of your chest. Repeat this motion for five sets of ten reps. Flex the chest muscles, not just the arm muscles, during both the lifting and the lowering motion.
Second: Bench press
With your hands shoulder-width apart, cling to a barbell, centered over your chest as you lay on the bench. Lower the bar down to your chest, without resting it on your chest, and then push it back up so that your arms are almost straight. It is important that you never lock your elbows during the press. Repeat as advised by your trainer, or until your arms get to tired to repeat the process.
Third: Stretch
Perform stretches across the chest and shoulders to warm up the muscles and cool down the muscles before and after lifting weights. This not only protects the muscles from tearing and cramping, but also increases flexibility and strength. In total the warm-up and cool-down should take the same amount of time to complete as the lifting portion of the workout.