When putting together a good chest program you should be sure to include a wide variety of exercises in order to effectively target all of your muscles. The best chest program will use both weight lifting types of movements but then also movements that are slightly more dynamic in nature such as pulley systems, rubber tubing and exercise balls.
On the weight lifting side of things try and put some presses, incline presses, decline presses and flyes in your chest program. All will zero in on the pectoral muscles to help strengthen them. Always take your time when performing the exercises so you are only using your muscular force to move the weight.
Next, with a pulley system you can do cable crossovers. To do these grab a hold of the cables at either end of the pulley station, stand facing forward with your knees slightly bent and then cross the arms over each other in front of the chest. Try and make this movement as fluid as possible so that your muscles maintain their contraction throughout. After you have reached the top of the position uncross the arms and lower back to the starting position to complete the rep.
Finally, another great exercise to include is push-ups on an exercise ball. These are particularly difficult because not only do you have to use your strength to press the body up but you also must work your entire core to maintain stability. You can do them with either your hands on the ball or with your feet on the ball. Using the feet on the ball will be slightly easier so that is the version you may wish to start with.
Perform your program plan two to three times per week to see optimal results and include some stretching along with it.
