For some added power in your punches,blocks, and pushing movements, training your pectoral (chest) muscles is a must. Core exercises such as the bench press are often done poorly because a weight that is too heavy is often chosen. Symptoms of this are, for example, the back arching off of the bench when performing the lift. Chest exercises, to a degree, recruit the use of your triceps, so when working your chest and tricpes during the same session, do your chest exercises first to gain maximum benefit.

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Flat Bench Press

Considered the "grand daddy" exercise for strengthening the pectoral muscles. Maintain a grip slightly wider than shoulder-width apart and lower the bar so it just barely touches the middle of your chest and then in a smooth, but powerful motion, press the bar up. Try not to lock your elbows at the top. Keep the bar under control at all times and do NOT "bounce" the bar off your chest. Also, if you have to arch your back off the bench to lift the weight, you are likely attempting a weight that is too heavy and increasing your chances of injury.

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Dumbell Flyes

A flye movement should always be incorporated into your pectoral training as it isolates the "pecs" and works the muscles at a different angle which promotes more complete development. This exercise should be done with strict control with your elbows kept slightly bent throughout. The exercise should start with your arms extended outwards at our side and parallel to the floor. A "hugging" motion should then be used as you bring the weight above you . At this point you should feel a deep contraction in the pecs and "squeeze" the pecs together. Do not let the dumbbell's collide as it demonstrates poor control over the weight and drives your training partner crazy.

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Incline Dumbbell Presses

This exercise helps promote development of the upper-pectoral region and, like any pressing movement, also brings the front deltoids into play. Maintain a bench angle of around 30 degrees when doing this exercise. Increasing the angle of the bench works your shoulders more and takes the heat off of your intended target, the upper pecs. Keep your back on the bench when executing the pressing movement. Alternating this exercise with dumbbells and barbells should be done for variation.

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