Men's Pectoral Exercises

If you want large pectoral muscles, you can try several exercises other than the bench press. While you cannot significantly alter the shape of your muscles, you can increase their size and strength. You need to use a variety of exercises as well as repetition ranges for maximum effect. Consult your physician before beginning any diet or exercise program.

Bench Press

The basic exercise for the pectoral muscles, or the chest, is the bench press. Lie flat on a bench and grip a barbell with your hands slightly wider than your shoulders. Lower the bar to your sternum while tucking your elbows into your sides. Without bouncing the bar, press it smoothly to full extension. Keep your hips, shoulders and head flat on the bench and your feet flat on the floor. While you might see some people raise their feet off the ground, this serves no purpose other than making it harder to balance. This exercise is a solid power builder and allows you to recruit a significant degree of muscle fiber. This exercise should generally be performed in the five to eight repetition range.

Incline Bench Press

The incline bench press is performed in the same manner as the bench press except your torso is inclined between 30 and 60 degrees, with 45 degrees being the norm. Contrary to popular gym lore, the incline bench does not work the clavicular head of the pectoralis major, or what is often called the upper pec. It does provide a significant degree of pectoral activation as the longer range of motion can increase the work you perform while pressing.

Dumbbell Bench Press

This exercise is also performed in the same manner as the bench press, but the use of dumbbells allows you to achieve a wider range of motion and a better stretch at the bottom of the repetition. While you cannot use as much weight as you can with a barbell, the greater range of motion can provide additional work. This exercise can also be performed on an incline or decline, but be careful if you are using a decline bench because your head is below the arc of the dumbbells while lifting.

Dips

Dips are an exercise that not only work the pectorals, they also work the shoulders and triceps. Dips can build power and improve your bench press as well as add size to your upper body. Dips are performed on bars slightly wider than your body, like a gymnast on the parallel bars. Lower yourself by bending your elbows and push yourself straight back up. Never allow your feet to touch the floor, do not swing through the range of motion, and do not drop into the bottom of the repetition. A shoulder injury will limit your pectoral growth.