Developing perfectly shaped pectoral muscles is more difficult than it might seem. The pectoralis major is a very large muscle that needs to be stimulated from a variety of ways to make it proportional. When one area is lagging behind, it can throw off the entire effect. The outer pectorals are one of easier areas to bring up and can be stimulated with flys and other pressing exercises.
Dumbbell Flys
Dumbbells flys are essential for developing the outer pecs, but it is necessary to use a specific technique to target the outer pecs. Lie on a bench with a dumbbell in each hand and bring the dumbbells out to your sides -- away from the center of your body -- and lower them as far as you can until they almost touch the floor. Bring your arms back up, but only three-quarters of the way. This puts all of the effort on the outer pecs throughout the entire movement, notes Arnold Schwarzenegger, author of "Encyclopedia of Modern Bodybuilding."
Pressing Exercises
The standard hand placement on the bench press is slightly wider than shoulder-width apart. Widening your hand placement on the flat or incline barbell bench press places more emphasis on the outer pecs. During the dumbbell bench press, the outer pecs are engaged the most at the bottom of the movement. Lower the dumbbells until they reach your upper chest, but raise them only three-quarters of the way back up to keep the outer pecs engaged. Bringing the dumbbells completely together will move the emphasis to the inner pecs.
Outer Pec Routine
Begin with one warm-up set of barbell bench presses for 10 to 12 reps. Select a weight in which muscle fatigue is reached between six and eight reps and complete three or four sets of wide-grip barbell bench press. Next, perform three sets of eight to 12 reps of the following exercises: incline dumbbell press, chest dips and dumbbell flys. Perform each exercise using slow and controlled movements focusing on the outer pecs.
Warnings
Although a greater stretch and range of motion in the dumbbell flys and presses is effective at stimulating the outer pecs, there is added stress placed on the shoulder joint. Always use a light weight and keep your elbows slightly bent when performing dumbbell flys. Heavy weight or overstretching your shoulders puts added stress on your shoulder joint and can cause injury if you're not careful. Furthermore, always use a spotter when performing a heavy bench press or dumbbell press.
References
- ExRx: Dumbbell Fly
- "Encyclopedia Of Modern Bodybuilding;" Arnold Schwarzenegger;1985
- "Strength Training Anatomy;" Frederic Delavier; 2001
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