Balanced pecs are rounded and separated clearly into left and right pecs. In order to achieve this separation, you must work the inner pecs. In women, the separation makes breasts look firmer and more defined. In men, the separation creates a leaner, more chiseled chest. You can achieve the coveted cleavage through modifications on standard pec exercises.
Close Grip Bench Press
Step 1
Lie flat on a bench. Hold the bar so that it is immediately over your breasts. Grip the bar within your shoulders-range, so that when your arms are outstretched, they angle in toward each other.
Step 2
Bend your arms and bring the bar to just slightly above your breasts. Pause for one count.
Step 3
Straighten your arms, squeezing your chest at the top of the lift to isolate the inner pec muscles. Pause for one count. Perform this exercise 10 to 15 times per set.
Step 4
Bring the back of the bench up. Sit on the inclined bench. Repeat steps 1 through 3 in the inclined position.
Step 5
Lie on a declined bench. Repeat steps 1 through 3 in the declined position
Dumbbell Flies
Step 1
Lie flat on a bench. Hold the dumbbells directly over your breasts with your arms straight and the palms of your hands facing each other.
Step 2
Bring the dumbbells outward, forming a wide, smooth arc. Bend your arms slightly to avoid placing too much weight on your elbows. Do not drop your elbows below your body level. Pause for one count.
Step 3
Bring the dumbbells toward each other above your head, tracing over the same arc. Squeeze your pecs at the top of the lift. Pause for one count. Repeat this exercise 10 to 15 times per set.
Step 4
Bring the back of the bench up. Sit on the inclined bench. Repeat steps 1 through 3 in the inclined position.
Step 5
Lie on a declined bench. Repeat steps 1 through 3 in the declined position
Cable Crossovers
Step 1
Stand between two cable towers. Adjust the cable height so that the cables originate from the towers from above head-height. Step forward with one foot into a lunge position. Grasp a cable-handle in each hand. Press the handles forward and down until your arms are straight, with your palms facing each other and the handles close together and angled toward the lower corner of the floor.
Step 2
Bend your arms slightly. Bring the cable-handles back and up in a wide, even arc, allowing the angle of the cables to dictate the arc. Stop when your elbows are level with your body.
Step 3
Press the cable handles forward and downward, tracing over the arc. Bring your left handle slightly under your right handle. Repeat this declined cable crossover exercise 10 to 14 times, alternating between your right and left hand crossing over top.
Step 4
Lower the height of the cable so that the cable originates slightly below shoulder height. Repeat steps 1 though 3, angling the cables in an incline crossover.
Things You'll Need
- Dumbbells
- Cables
- Bar
References
- BodyBuilding.com: Champion Chest Development: Building Fully Developed Upper, Lower-Outer, and Inner Pecs
- Body Building For You: Chest Muscle Workout: Best Chest Exercises for Full Pec Development
- American Council on Exercise: Seated Decline Cable Press
- American Council on Exercise: Seated Incline Cable Press
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