The pectoral muscles are commonly grouped with the back muscles in workouts because they oppose each other. The main responsibility of the pecs is to do pushing motions with the arms. Technically, the pecs contract when the large humerus bones in your upper arms move toward the midline of your body. Now that you know your anatomy, you have ammunition to build your pectoral muscles fast. Utilize free weights, machines and body weight to achieve this goal.
Step 1
Raise a barbell to do incline presses for your upper chest. Lie back on an incline bench and grab the barbell with a wider than shoulder-width grip. Tighten your core, push the bar off the supports and hold it directly above you with your arms extended. Lower it down until it lightly touches your chest, push it back up and repeat. Breathe in when you lower it and breathe out as you push it up.
Step 2
Lie flat on your back on a standard bench to do dumbbell chest presses. These target your middle chest area. Hold the dumbbells an inch apart above you and turn your palms so they face your knees. Bend your elbows and lower the weights to your sides. Stop when your upper arms parallel the floor, push the dumbbells back up and repeat. Do not bang the weights into each other when you push them up.
Step 3
Place your hands shoulder-width apart on a stability ball to do incline push-ups. By using the ball you are forced to squeeze your hands together to hold yourself in proper alignment. This increases the contraction on your lower chest muscles. Walk your feet behind you and place them together. Lift your hips to form a straight line from your shoulders to your heels and tighten your core. Lower your chest to the ball, push yourself back up and repeat.
Step 4
Attach single handles to a cable machine and stand in between the weight stacks to do flys. These work your inner pecs. Grab a handle in each hand, place your feet together, and slightly bend your knees and hips. Push your hands down in front of your pelvis and together so your fists are facing each other. Squeeze your pecs forcefully for a full second, lift your arms back up to your sides and repeat.
Step 5
Execute a set of around the worlds with dumbbells. Lie face-up on the flat bench and hold the weights behind your head with your palms facing up and elbows slightly bent. Move the weights away from your body and then toward your body in a circular motion until your palms are right above your thighs. Move the weights back to the starting point and repeat. Keep the dumbbells an inch apart behind your head and above your knees.
Step 6
Grab a medicine ball and kneel in front of a cinder block wall to do chest passes. Hold the ball in front of your chest with both hands, throw it forcefully into the wall and catch it off the bounce. Repeat this pattern in a fast, but controlled motion.
Tips and Warnings
- With the exception of chest passes, perform 10 to 12 reps and four to five sets of each exercise. With chest passes, do four to five sets, but do as many reps as possible until your form breaks down. These are to be done at the end of your workout. Have a spotter on hand with your exercises to ensure you make your repetitions. To prevent muscle imbalances, incorporate back exercises into your workouts like pull-ups, bent-over rows and lat pulldowns.
Things You'll Need
- Incline bench
- Flat bench
- Barbell
- Dumbbells
- Stability ball
- Medicine ball
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