Before you next work out your pectoral muscles, ask yourself, "Is my routine flat?" Many people only do flat-bench presses and flies to work the pecs. This method can lead to uneven, unbalanced pecs --- not likely the look you are hoping to achieve. Continue to work the flat bench, but round out your program with exercises that target the inner, lower and upper pecs. Not only will you develop more toned, rounded pecs, but the diversity of exercises also makes the workout more interesting.
Lower Pecs: Dips
Step 1
Hold the parallel dip bars with your palms facing each other and your arms straight. Keep your chest upright throughout the exercise.
Step 2
Bend your arms and lower your body until your upper arms are parallel and your forearms are perpendicular to the floor. Pause.
Step 3
Push through your hands and straighten your arms to lift your body. Pause. Repeat this exercise eight to 15 times per set.
Inner Pecs: Cable Crossovers
Step 1
Stand between two cable towers, feet hips-width apart. Set the cable height above shoulder level. Grasp each cable handle with palms facing downward. Keep your arms slightly bent and immobile. Move only your shoulder joint throughout the exercise.
Step 2
Press the cables forward and down in front of your hips, crossing your left hand over top of your right hand. Squeeze your chest at the finish of the press. Pause for one count.
Step 3
Bring your arms out and back toward the towers in a controlled, even motion. Do not allow your elbows to move farther than your torso.
Step 4
Repeat this exercise eight to 15 times per set, alternating which arm crosses over top of the other.
Inner Pecs: Narrow Grip Presses
Step 1
Lie on a flat bench. Hold a bar with your hands close together, so that when you straighten your arms, they angle in toward each other. Place the bar above your chest, arms bent.
Step 2
Extend your arms and press the bar straight up. Squeeze your chest together at the top of the lift. Pause.
Step 3
Bend your arms and lower the bar to the starting position immediately above your chest. Repeat this exercise eight to 15 times per set.
Upper Pecs: Incline Presses
Step 1
Raise the bench so your back is on an incline. Hold the dumbbells with bent arms at chest height and even with your shoulders. Face your palms toward your feet.
Step 2
Extend your arms and press the dumbbells to a position above your chest. Squeeze your chest at the top of the lift. Pause for one count.
Step 3
Bend your arms and lower the dumbbells down toward your chest in a controlled, even motion. Repeat this exercise eight to 15 times per set.
Tips and Warnings
- The assisted dip machine is an effective tool for performing parallel bar dips. The apparatus will support a portion of your body weight so you can concentrate on performing the exercise with proper form.
Things You'll Need
- Parallel bars
- Cables
- Bench
- Bar
- Dumbbells
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