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How to Shape the Side of Pec Muscles

by
author image Linda Ray
Linda Ray is an award-winning journalist with more than 20 years reporting experience. She's covered business for newspapers and magazines, including the "Greenville News," "Success Magazine" and "American City Business Journals." Ray holds a journalism degree and teaches writing, career development and an FDIC course called "Money Smart."
How to Shape the Side of Pec Muscles
A man does bench presses in a gym. Photo Credit Ibrakovic/iStock/Getty Images

Whether you're a man or a woman, the chances are good that you want to build a bigger, stronger chest. Bodybuilders, in particular, are interested in sculpting their pectoral muscles along the edges -- including the sides -- to gain a chiseled look. A variety of chest exercises can help you build the sides of your pecs.

Step 1

Kneel on the floor on your hands and knees to prepare to do pushups. Pushups work the front and sides of your pecs significantly without requiring any extra equipment. Pushups also work your arms and shoulders to balance out your figure.

Step 2

Place your hands flat on the floor with your fingers facing forward or turned slightly inward. Straighten your legs behind you, set your feet close together and extend your arms. You should be balanced on your hands and toes while your body forms a straight line from your head to your heels. This is your starting position.

Step 3

Slowly lower your body to the floor. Keep your head even with your shoulders. Flare your elbows outward as you touch either your chest or your face to the floor and then press your body back up, keeping your body aligned the entire time. Perform 20 repetitions, or work up to that level. Move your hands farther apart and do 10 to 20 more pushups to place additional emphasis on your sides.

Step 4

Use a barbell to perform bench presses. Lie on your back on a bench with your shoulders just underneath the bar. Place your feet flat on the floor on either side of the bench. Grasp the bar in an overhand grip with your hands spread a bit farther than shoulder-width apart. Press the barbell straight up, above your upper chest, but stop short of locking your elbows. Lower the barbell and repeat.

Step 5

Hold free weights in each hand to do dumbbell flyes. Lie face up on a bench and hold the weights with your palms up and your arms extended away from your sides. Keep your elbows bent slightly. Place your feet flat on the floor. Slowly raise the weights so they meet in the middle above your chest with your palms facing each other. Maintain your elbow flex throughout the exercise. Lower the weights back out to your sides and repeat 20 times. Increase the weight when the lifts become effortless.

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