Well-developed pectoral muscles are coveted by bodybuilders and fitness gurus and glamorized on magazine covers. Pectoral muscles are developed with pressing exercises, which activate the pectoralis major and pectoralis minor. If your goal is to gain strength, perform three sets of three to five repetitions. If your objective is to gain pectoral muscle mass, perform three sets of eight to 12 repetitions.
Step 1
Include bench press in your upper body routine. Lie on your back and grip the bar slightly wider than shoulder width apart. Secure the bar with your thumbs by rotating hands inward with the bar secured in the palm of your hand. Squeeze your shoulder blades together while keeping your chest up. Bring the bar to your chest with forearms perpendicular to the floor and press the bar up in a straight line.
Step 2
Perform incline bench press, a variation of the bench press that targets the upper pectoral muscles. Angle the bench 30 to 45 degrees. Use the same grip as the bench press and lower the bar to just below the clavicle and push up above the head to starting position.
Step 3
Incorporate decline bench press to develop muscles in the lower pectoral region. Lower the bench to a 30-degree decline. Perform the lift using the same grip as bench press, and lower the weight slowly until it reaches your lower chest before pushing the resistance back to the starting position.
Step 4
Add the dumbbell fly into your routine. Lie on a bench and grip dumbbells above the chest with slightly bent arms. Rotate shoulders internally so palms are facing, and lower the dumbbells to your side while keeping elbows slightly bent. Bring dumbbells back together in a hugging motion until you’ve returned to starting position.
Step 5
Include dips in your strength routine. Although dips are normally touted for their ability to build triceps, performing dips will also activate your pectoral muscles. Wrap your hands around the dip bar and find a focal point in front of you. Lock your elbows while keeping your chest up and shoulders back. Keep your feet crossed and lower yourself until upper arm is parallel to the ground. Push up to starting position.
Step 6
Perform push-ups, which require only your body weight. Place hands slightly wider than shoulder distance apart on the ground. Create a straight line from your shoulders to your ankles by keeping your back straight. Start with arms straight, and lower your body to a few inches from the ground with elbows tucked to your sides. Push up to starting position.
Tips and Warnings
- All exercises can be executed using dumbbells instead of a barbell. Rotate between dumbbells and a barbell for variation. Counter muscle imbalances by performing pulling exercises, which will reduce the risk of injury as well as keep your body in proportion.
- Several exercises require lifting a heavy amount of resistance overhead. It’s important to have a spotter or to use a power rack system that can catch the bar if needed.
Things You'll Need
- Bench
- Dumbbells
- Barbell
- Dip bar
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