Before you start to perform any exercise program, you need to warm up your muscles by doing some stretching exercises or, if possible, a little jog for 5-10 minutes.
One of the most effective exercises to maintain the tone of the pectoral muscles are push-ups or bench. Should perform 15-30 times in a row for 3 sets. If at first it will be difficult, you can perform pushups fewer times. Later, when the chest muscles a little get stronger, you can proceed to a full range of exercises.
Those who are difficult to perform and reduced while complex, can begin strengthening the pectoral muscles to push away from the wall (10 times for 3 sets). During the execution of push-ups should not act hastily.
Any fitness trainer will agree that the most effective exercise for the maintenance of tone pectoral muscles bench press is performed as with dumbbells and barbell. So in the bench in the prone position (on a strictly horizontal bar), the main load is aimed at mid-chest. But if you want to lift the chest or hide too thin collarbone, it is better to do the exercises with dumbbells or a barbell on the bench with a slope upwards. The complex includes a 8-10 reps for 3 sets. During his performance also should not rush to not overworked muscles.
In the supine position can be carried out and exercise, not only lowering, lifting weights, but also throwing hand in hand with them (3 sets of 15-20 times). Dumbbells should not be too heavy, and do this exercise, like all others, should be at a moderate pace.
Perform complex exercises require at least two or three times a week, in any case not engaged in two days: the muscles need rest and recovery.