Well-developed pectoral muscles are often perceived as a sign of physical fitness. They're associated with strength and masculinity in the male body. Developed pectoral muscles in the female body can make a woman appear to be "well-endowed." Increasing pectoral mass can be challenging, because it often depends on genetics. Dedication and consistency are required, and your program should consist of chest exercises that work the pectoral muscles from different angles. Gaining muscle mass requires heavier weights and lower repetitions, so perform each exercise for two to three sets of six to eight repetitions. Perform this workout three times weekly.
The Flat Bench Press
Step 1
Before you lie down, experiment while standing to determine a challenging yet not dangerous amount of weight for you to start with that you can safely do in six to eight repetitions. Have a friend or spotter help with this. Set the weight plates on a barbell and lie on your back on a flat weight bench.
Step 2
Grasp the barbell using an overhead grip. Keep your hands slightly wider than shoulder width apart.
Step 3
Carefully lift the bar from the safety rack. Bend your elbows and align the bar with the middle of your chest.
Step 4
Inhale to prepare. Exhale and slowly straighten your arms, but avoid locking your elbows. Complete two to three sets, and then perform the same exercise on an incline bench, with your head at the higher end of the bench.
Chest Flys
Step 1
Lie on a flat bench with your knees bent. Hold a dumbbell in each hand. Grip each dumbbell with each hand, and keep your palms facing inward toward each other.
Step 2
Extend your arms to the side at shoulder height. Inhale to prepare.
Step 3
Exhale, squeeze your pectoral muscles and bring the weights together. Imagine you're hugging a tree trunk.
Step 4
Pause for one moment when the weights come together. Contract your pectoral muscles. Inhale and slowly open your arms.
The Decline Bench Press
Step 1
Position your feet under the foot pads of the decline bench.
Step 2
Lie down on the bench and ask a spotter to hand your each weight.
Step 3
Bend your elbows and align the weights with the center of your chest. Inhale to prepare. Exhale, straighten your arms and bring the weights together. Inhale to return to the start position. Ask your spotter to take the weights from you at the end of the set.
Tips and Warnings
- Allow 48 hours rest between training sessions. Never embark on a weight training program if you have any physical limitations or conditions that could cause you harm. Consult a doctor before starting.
- Use collars when working with barbells. Work with a spotter when using heavier weights. Keep the barbell an inch away from the collarbone when lowering the bar during the bench press.
Things You'll Need
- Barbells
- Flat weight bench
- Incline weight bench
- Dumbbells
- Decline weight bench
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