If your pectorals are looking a little peaky then now is the time to do something about it - especially if you're renewing that good old gym membership.
Having healthy-looking pecs, regardless of whether you're male or female, can work wonders for your body as it improves your overall power and movement.
From a visual point of view, they look great too. So what's to lose?
What are pectorals?
Felix Ma, a personal trainer with No 1 Fitness tells HuffPost UK Lifestyle: "Your pectoral muscles simply make up the bulk of the chest.
"They are the four large paired muscles that cover the front of the ribcage and help you to bring your forearms towards the chest."
"Having strengthened pecs means you avoid overcompensating on other smaller muscles such as the front deltoids (shoulders) and triceps when you workout, which in turn helps prevent injury," he adds.
"It also ensures balanced, overall definition."
How to get bigger chest muscles
Personal fitness trainer Joe from Soho Gyms says that it's easy to increase your muscle size using the chest press - a weight-lifting machine found in most gyms.
He explains that before you use a chest press, it's really important that you make sure the equipment is set up properly - so make sure you watch the video for pointers.
After you're set up, begin your chest press repetitions.
Joe points out that if you find you can't do more than eight reps then it's a good idea to reduce the heaviness of the weight you're lifting. After all, you want to be able to actually use your arms the day after, don't you?
Aim to do eight-ten repetitions in three sets and you'll have great chest muscles in no time.
Not got a bench press to hand? Try doing push ups and dips instead!
5 Amazing Chest Exercises
Hand Cup Press(01 of94)
An easy little move will work chest, and biceps. Stand straight with feet hip distance apart. Raise arms to shoulder level and then cup your hands together in front of chest. Don't interlace fingers. Now, with hands cupped together press palms together – this will engage not only hand muscles but arms and pectoral chest muscles. Press for 30 seconds, stop, and reverse hands, and press again for another 30 seconds. Stop, shake out arms, and repeat move each way, two more times. This can also be done using a stabilizing ball. (credit:Shutterstock)
Plank Pose(02 of94)
This wonderful exercise not only strengthens chest but also abdomen, arms and lower back. Start plank pose on hands and knees – look like a table. Don't let chest sag down between shoulders. Gaze between hands, tuck toes, and step feet back. Bring length of body and head into a straight line. Hold this plank position for 60 seconds. To come out of pose, drop lightly to knees. Repeat two more times. (credit:Shutterstock)
Backpack Push-Up(03 of94)
Great to do at home if you don't have fancy gym equipment. Take a firm-fitting backpack, preferably one with padded shoulder straps, and fill it with non-sharp household items that have weight. Get into position with the pack and contents fixed firmly to back, and proceed with normal push-ups. The more weight in the backpack, the harder the workout. Start with 10 to 20 push-ups with weighted pack, then adjust if needed. Repeat 20 more times. (credit:Shutterstock)
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NEXT: How to strengthen triceps and upper arms. Read the full article here.
Equalizer Dips, Part 1(05 of94)
Starts with a firm grip around the equalizer bars, feet extended out in front. Look to a point slightly in front of you to help maintain good posture. Inhale while slowly lowering and exhale as you drive your body upwards for a full range of motion.
Equalizer Dips, Part 2(06 of94)
Don’t let your shoulders roll forward. Remember, chest up and shoulders back. Your shoulders must not go lower than your elbows.
Dumbbell Triceps Kickback, Part 1(07 of94)
Start with a dumbbell in hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
Dumbbell Triceps Kickback, Part 2(08 of94)
Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
Triceps Rope Extension, Part 1(09 of94)
Attach a rope to a high cable pulley. After selecting an appropriate weight, grasp the rope with both hands and face towards the cable. Position your elbows at 90 degree as your starting position. To perform the movement, extend through the elbow while keeping the upper arm in position, your hands and rope should pass just outside your hips to allow for full elbow extension.
Triceps Rope Extension, Part 2(10 of94)
Squeeze your triceps at the bottom of the movement, and slowly lower the weight back to the start position.
Single Arm Cable Triceps Extension, Part 1(11 of94)
With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
Single Arm Cable Triceps Extension, Part 2(12 of94)
As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Only the forearms should move and your upper arms should remain stationary at all times. Squeeze the triceps and hold for a second in this contracted position.Slowly return the handle to the starting position.
TRX Triceps Extension, Part 1(13 of94)
Hang the TRX cables at an elevated point so that the handles hang down to just above your waist. Grasp the handles with your palms facing downwards. Keep your body in a straight line and lean forward so that your body makes about a 50-degree angle with the floor.
TRX Triceps Extension, Part 2(14 of94)
In a slow, controlled fashion allow your elbow joint to flex, lengthening your triceps. When your hands reach directly over your shoulders, exhale as your extend your elbows by contracting your triceps.
Diamond Pushups, Part 1(15 of94)
Lie on the floor face down and place your hands closer than shoulder width for a close hand position allowing thumbs and index fingers to touch. Make sure that you are holding your torso up at arms' length.
Diamond Pushups, Part 2(16 of94)
Lower yourself until your chest almost touches the floor as you inhale. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
Balance Plie, Part 1(18 of94)
Begin with your heels together and toes pointed towards the corners of the room in a “turn out position." Lift the heels a few inches off the floor and balance keeping the knees slightly bent. You can use a chair or barre for help with balance if needed.
Balance Plie, Part 2(19 of94)
Lower into a plie position keeping the shoulders over the hips, and hips over the heels to work the thigh muscles. Go deeper into the plie to make this exercise more challenging.Lift back to the starting position and repeat. Perform 16 reps moving slowly during the lowering phase (eccentric portion) of the exercise.
Lunges In Releve(20 of94)
1. Begin by facing a barre or chair and place both hands on the barre for balance. Start with one leg forward aligning knee over ankle and place the other leg behind the body in lunge position. 2. Lift the front foot into a releve position, and lower into a lunge with the back leg creating a 90-degree angle. Make sure the front knee stays directly over the ankle and maintain an upright, neutral spine. 3. Work to hold this position with the front thigh parallel to the floor for a greater challenge. Work the thigh muscles by creating small pulsing movements by lifting and lowering one inch under control for 16 reps. Repeat on the other leg.
Plie Circles, Part 1(21 of94)
Start with one hand on a chair or barre for balance. Place the feet outside of the hips and turn out the legs from the hips with toes pointing to the corners of the room.
Plie Circles, Part 2(22 of94)
Begin by tilting the right hip to stretch the top of the right thigh and lower the hips towards the floor by circling from the right to the left. As the hips lift to the left side, work to stretch the top of the left thigh creating length in the muscle. Repeat 8 circles to the right moving slowly with control to create length in the quadriceps as the hips articulate in a circular motion. Repeat the movement to the left for 8 reps always emphasizing the tilt of the pelvis as the hips move from one side to the next.
Parallel Tucks, Part 1(23 of94)
1. Begin with the feet hip-distance apart in parallel with toes facing forward. Lift the heels high off the floor and lower into a parallel plie maintaining shoulders over hips and hips over heels. Imagine your back is flat against a wall as you lower into the plie.
Parallel Tucks, Part 2(24 of94)
2. Lift the right hip in the plie position to stretch the lateral (outside) portion of the thigh performing a side tuck. Stay low to generate a greater amount of resistance. Return the hips back to the center. 3. Tuck the pelvis under to stretch the top of the thighs. Release the tuck by moving the hips back to the starting position creating the neutral spine and maintaining the plie parallel position. Stay low to create more of a challenge.
Parallel Tucks, Part 3(25 of94)
4. Now repeat the tuck to the left side by lifting the hips and repeating step #3.
Parallel Tucks, Part 4(26 of94)
5. Finish the sequence, by repeating step #3. Repeat this entire sequence step 1-5 for 8-12 reps.
Lunge Tucks, Part 1(27 of94)
Place the feet apart in a lunge position with the right leg in front. The front knee should align over the ankle. Lower into a lunge position and hold isometrically (holding static position). Make sure the front knee stays directly over the ankle during the lunge. Stay low in the lunge with a 90-degree angle on the back leg for greater intensity.
Lunge Tucks, Part 2(28 of94)
Strongly tuck the pelvis under to deeply stretch the front of the back thigh (working leg) holding for 2 seconds before releasing the hips back to neutral and releasing the stretch of the back thigh. Repeat the tuck for 8 slow reps and finish the exercise with 16 quick tucks. Repeat this exercise on the left leg.
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NEXT: 5 exercises to get rid of your muffin top. Read the full article here.
Squats/Squat Jumps(30 of94)
Feet hip-width apart, lower body weight down as if sitting into a chair while extending arms out in front of you, bring arms to your sides as you stand or hop back up. Repeat!Works: Full body (credit:Shutterstock)
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NEXT: 5 moves that can help improve your posture — and make you taller. Check out the full article here.
YTWLs(32 of94)
Using a bench or a stability ball, lie down with your arms up and straight elbows, in a Y position. Then move your arms into a T position (straight out to the sides), a W position (elbows bent, squeezing the shoulder blades together) and ending in L (elbows at 90 degrees beside the ears). Keep arms high throughout, repeat 15 times.
Rotator Cuff Strengtheners(33 of94)
Using lighter weights (anywhere between 5 to 12 pounds), bent at the waist with a straight back, keeping palms forward and elbows slightly bent in front of you. Take your arms out directly to the side, focusing on squeezing your shoulder blades together. Do this for 15 to 20 reps.
Single Leg Squat(34 of94)
Balancing on one leg, position yourself above a bench or (stable) ball. Balance on the leg and keep weight in the heels and mid-foot, then push the hips down until you feel the bench or ball beneath you. Repeat for 15 times each side.
Hip Flexor Stretch(35 of94)
Put your foot on the ball with your knee on the floor. Keep your other foot flat and knee at 90 degrees. To intensify the stretch, hold up the arm on the same side as the foot on the ball and lean back slightly. Hold to 35 for 45 seconds, then switch sides.
Chest Stretch(36 of94)
Kneel beside the ball, with your hand on top of it and your opposite leg forward, bent at 90 degrees. Rotate your shoulder away from the ball to stretch your pecs. Hold for 35 to 45 seconds, then switch sides.
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NEXT: How to lose the last five (or 10) pounds in 16 minutes a day. Read the full article here.
Move 1: Bodyweight Wide Row(38 of94)
Sit on floor and place elbows on two sturdy chairs, side tables, ottomans or workout benches. Bend knees 90 degrees and lift feet off floor. Press elbows into benches to engage back muscles and push chest forward as you pull knees into chest (as shown), then return to start. Repeat for 30 seconds.Works: Back and abs
Move 2: Bulgarian Split Squat Jump(39 of94)
Stand about one foot in front of bench, and place top of right foot on it, elbows bent 90 degrees and hands in fists and shoulder height (as shown). Bend left knee, then jump, extending arms to ceiling. Continue jumping for 15 seconds. Switch sides, repeat.Works: Abs, butt, legs
Move 3: Pull-Push Side Plank(40 of94)
Start on all fours, then press back into child's pose, balls of feet on floor, arms extended in front of you. Pull body forward into push-up position, elbows close to sides, knees on or off floor, then press back into child's pose. Next, press into side plank position, right hand on floor, kicking right leg through to left side and raising left arm to ceiling (as shown), then return to start. Continue for 15 seconds. Switch sides, repeat. Works: Chest, back, shoulders, arms, abs
Move 4: Single-Arm Plank Kick(41 of94)
Start in deep lunge, left hand forward, right hand flat on floor, left arm extended behind you at left side. Step left leg back into single-arm plank, then step left leg forward, pressing off left foot to stand and kick right leg forward, elbows bent 90 degrees, hands in fists in front of face (as shown). Tap right toe to floor, then step back to start. Continue for 15 seconds. Switch sides, repeat.Works: Shoulders, abs, butt, legs
Move 5: Reverse Plank Leg Extension(42 of94)
Start in reverse plank, shoulders over wrists. Bend right leg and draw knee in toward chest, then extend leg straight up to ceiling, toe pointed (as shown), then bend knee back in toward chest and return to start. Repeating on opposite leg. Continue for 30 seconds. Works: Shoulders, abs, butt, legs
Move 6 Squat Jump 180(43 of94)
Stand with feet slightly wider than hip-width apart, arms at sides, then squat, touching left hand to floor between legs, palm in, right hand extended behind you (as shown), then press off floor and jump, rotating 180 degrees to left, wind-milling arms in air, landing in a squat with right hand on floor, between legs. Repeat, jump back to start, rotating body to right. Continue for 30 seconds. Works: Abs, butt, legs
Up Back And Down, Part 1(44 of94)
Stand facing a sturdy object (like a kitchen counter), holding on with straight arms shoulder-width apart. Lift up onto the balls of your feet and turn your toes and knees out to the sides with your heels pressing together; arch your feet as much as you can comfortably. With a straight back, keep your shoulders relaxed and head held high.
Up Back And Down, Part 2(45 of94)
Lower two inches and curl your pelvis up, pause and slowly release your pelvis to its starting position. Lower your body down another two inches and repeat your pelvic curl. Repeat once again, stay low in the position for your final set and repeat your pelvic curl three times. Reverse your exercise by raising up one or two inches (repeating your pelvic curl at each new height).See a video of this exercise here.THIS EXERCISE WILL: - Strengthen and tighten your legs and abdominal muscles- Stretch the spine and increase flexibility in your pelvic region
Inner Thigh Squeeze, Part 1(46 of94)
Sit on the floor facing a chair with your legs straight out in front of you. Wrap each foot around the outside of your chair leg and point your toes.
Inner Thigh Squeeze, Part 2(47 of94)
Lift your feet up about 3 inches off the floor. Place your hands on the floor besides your hips. Squeeze your feet and legs together around the chair legs, tightening your inner thighs for 100 counts. Relax the top of your body and let your head and shoulders fall forwards so that you are not putting any pressure onto your lower back. To come out gently lower each leg down to the floor and relax.See a video of this exercise here.THIS EXERCISE WILL: - tighten your inner thighs; stretch the spine, - strengthen the stomach, calves and feet
Bringing Up The Rear, Part 1(48 of94)
Start seated facing your sturdy object (like a couch, table top) Bend your right leg in front of your body comfortably and bend your left leg behind you; with your left knee inline with your left hip and your left foot inline with your left knee (creating a 90 degree angle). Place your hands onto your object in front of you and gently roll your left hip forwards and backwards; you want to roll your left hip forward so that it is even with the right hip.
Bringing Up The Rear, Part 2(49 of94)
With your left hip rolled forwards, gently press your left knee into the floor to lift your left foot off the ground. Tighten your behind and tilt your pelvis up as you raise your left knee up an inch or two. Pulse your left knee backwards for 100 counts without letting your hip or pelvis change position. Keep your knee and foot the same height (2-3 inches up off the floor). To come out, lower your left leg down and relax, repeat this exercise on the opposite side.See a video of this exercise here.THIS EXERCISE WILL: - Strengthen your hips, tighten and lift the behind- Shape the back of the leg from the knee up
On The Knees Leg Long (Left And Right)(50 of94)
Start kneeling facing your sturdy object (table) with your arms straight and hands holding on for balance. Without locking your knee, take your right leg straight out to your side (in-line with your right hip). Rotate your right leg and hip forwards so the top of your toes are facing down on the floor. Drag your right leg in towards your body, tilt your pelvis up and gently lift your right leg up off the floor an inch or two. Pulse your right leg up and down for 100 counts and then repeat on the other side. To come out of the exercises lower your right leg, roll your hip back and relax.See a video of this exercise here.THIS EXERCISE WILL:- Lift your behind - Pulls in the waistline - Strengthen smaller muscle groups in the hip region
Wide Leg Plie(51 of94)
Stand facing your sturdy object (counter top) with your legs hip width and your feet turned out comfortably. Bend your knees slightly and tilt your pelvis up while drawing your abdominals in. Slowly lower down into your plie. Raise back up into your starting plie position. When you lower down, draw your inner thighs backwards, and as you press back up, squeeze your sit bones together to work your behind. Repeat your wide leg plies 10-20 times slowly with control. To come out relax your pelvis and drop your heels (if raised).See a video of this exercise here.THIS EXERCISE WILL: - Strengthen and shape thighs inside and out - Tone the thighs and stretch the back
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WARM UP: Light Jog (53 of94)
Jog on the spot for two minutes. (credit:Shutterstock)
WARM UP: Leg Kicks (54 of94)
Kick out with a straight leg and switch legs as you go for one minute. (credit:Shutterstock)
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BREAK for one minute
Sumo Squats (56 of94)
Performed like a regular squat, but keep your legs wide apart like a sumo wrestler. Repeat for one minute. (credit:Shutterstock)
Russian Twists (57 of94)
Holding a kettlebell or ball while in a crunch position, move the kettlebell or ball from side to side, keeping your core tight and legs off the ground for a tougher option. Do this for one minute. (credit:Shutterstock)
Squat Jumps (58 of94)
Again, performed like a regular squat, but this time, jump up from the lowered position. Repeat this for one minute. (credit:Shutterstock)
Plank Walks (59 of94)
Start from standing and walk into your plank position by keeping both feet together and crawling up with your hands. Do this for one minute. (credit:Shutterstock)
REPEAT Russian Twists (60 of94)
Holding a kettlebell or ball while in a crunch position, move the kettlebell or ball from side to side, keeping your core tight and legs off the ground for a tougher option. Do this for one minute. (credit:Shutterstock)
Push-Up With A Medicine Ball (61 of94)
For one minute, do a regular push-up or try one with a medicine ball under your feet to work the core even more. (credit:Shutterstock)
Dips With Straight Leg (62 of94)
Lie down on a mat and bring your legs up together and bring them down slowly. You can also try this move with a ball between your legs. Do this for one minute. (credit:Shutterstock)
REPEAT: Sumo Squats (63 of94)
Performed like a regular squat, but keep your legs wide apart like a sumo wrestler. Repeat for one minute. (credit:Shutterstock)
REPEAT: Sumo Squats (64 of94)
For one minute. (credit:Shutterstock)
REPEAT Russian Twists (65 of94)
For one minute. (credit:Shutterstock)
REPEAT: Dips With Straight Leg (66 of94)
For one minute. (credit:Shutterstock)
REPEAT: Plank Walks (67 of94)
For one minute. (credit:Shutterstock)
REPEAT: Squat Jumps (68 of94)
For one minute. (credit:Shutterstock)
REPEAT Russian Twists (69 of94)
For one minute. (credit:Shutterstock)
REPEAT: Push-Up With A Medicine Ball (70 of94)
For one minute. (credit:Shutterstock)
REPEAT: Dips With Straight Leg (71 of94)
For one minute. (credit:Shutterstock)
REPEAT: Sumo Squats (72 of94)
For one minute. (credit:Shutterstock)
STRETCH: Hamstrings (73 of94)
Touch the floor or touch your toes and hold for two minutes. (credit:Shutterstock)
STRETCH: Lower Back (74 of94)
Get into the cobra stretch and keep your core tight. Hold this position for one minute. (credit:Shutterstock)
Barbell Romanian Deadlift(76 of94)
Start with a standard deadlift and then stop a few inches short of the ground, and keep straighter legs than you would in a conventional deadlift. Remember to maintain a flat back, with the shoulders pulled back. Perform four sets of 10 reps. (credit:Shutterstock)
Walking Lunges(77 of94)
Using dumbbells, perform standard walking lunges. Make sure you take long strides, while keeping the emphasis on the glutes and hamstrings pulling you through to the next step. Perform three sets of 20 steps. (credit:Shutterstock)
Barbell Back Squat (78 of94)
Perform a squat while holding a barbell on your shoulders, remembering to press through the heels and aim for full depth. Pull outwards on the bar with your hands in order to maintain the ideal tension through the upper body during the lift. Perform four sets of 10 reps. (credit:Shutterstock)
Pull-Throughs(79 of94)
Position a cable pulley at the lowest level and attach rope handles. Stand facing away from the machine and straddle the rope and cable so you're holding the handles between your legs. Hinge at the hips and allow the arms to travel through the legs towards the cable stack. Keep a flat back when doing this. Squeeze the glutes and return to the tall standing position. Perform three sets of 12 reps. (credit:Shutterstock)
Wide Squat(81 of94)
With feet wider than hip distance apart, turn your toes slightly out. Keep your chest lifted with your belly tight. When lowering towards the ground, open up the hips and angle the knees over the ankles. Hold the squat at the bottom for a count before pushing up slowly back to a standing position. Repeat. (credit:Jerry Lin)
Alternating Lunges With Reach, Step One(82 of94)
Starting with feet together, slowly step the left leg back, taking your left hand across to touch your right toes. (credit:Jerry Lin)
Supine Chest Fly(83 of94)
On your back, bring your knees up to 90 degrees, engaging your core. Extend your arms overhead with your palms facing inward, lower the arms down towards the ground, keeping your elbows slightly bent the entire set and exhale as you bring your arms up as if to hug a big bear. Hold your elbows in a slightly flexed position throughout the set. (credit:Jerry Lin)
Staggered Row To Tricep Extension, Step One(84 of94)
Grab a medium set of dumbbells. Starting with your feet together in a closed-legged squat, bring your arms into your body tightly for a row with your palms facing inward and your shoulders drawing down your back. Squeeze your scapula together tight. (credit:Jerry Lin)
Staggered Row To Tricep Extension, Step Two(85 of94)
Step your right leg back as you bring your arms back into extension (which works the triceps). Step the right leg in and row the arms in again. (credit:Jerry Lin)
Alternating Lunges With Reach, Step Two(86 of94)
Slowly bring your back leg into starting position and alternate between sides. (credit:Jerry Lin)
Staggered Row To Tricep Extension, Step Three(87 of94)
Switch legs to bring your left leg back, bringing your arms into a triceps extension again. Alternate between sides. (credit:Jerry Lin)
Plank Rows, Step One(88 of94)
With medium weights, place your hands directly underneath your shoulders, your feet hip-distance apart in plank pose. Balance on your hands and toes. (credit:Jerry Lin)
Plank Rows, Step Two(89 of94)
With your core engaged, row the arm tightly into the body, drawing your scapula in towards the centre of your back. Stabilize through the body, avoiding hip rotation. Lower the weight to the ground. Alternate between sides. (credit:Jerry Lin)
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NEXT: How to lose fat with these five exercises (click here for the full article)
Squats (91 of94)
Keep all of your weight in your heels. Keep your knees behind your toes. Hold your shoulders back and keep your core muscles fully engaged. (credit:Shutterstock)
Lunges (92 of94)
Keep your weight in the forward stepping heel. Dropping the back leg to a 90 degree angle. Keep core muscles fully engaged. Stack shoulders over hips. (credit:Shutterstock)
Deadlifts (93 of94)
Hold weight in the heels. Keep spine erect. Core muscles fully engaged. Drive through the heels while forcing your shoulders and head straight up (credit:Shutterstock)
Burpees (94 of94)
Begin standing straight up, bend down and place your hands on either side of your feet. Engage the core and jump both feet back into a push up position. Quickly jump both feet back into place between your hands and jump straight up. (credit:Shutterstock)