How to Build Pectoral Muscles

Co-authored by Danny Gordon

The pectoral muscles are located in your chest. Pectoral exercises should be included as part of a total body strength training routine. Fortunately, there are numerous exercises you can perform with machines and free-weights to target your pecs.^{[1]
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www.mensfitness.com/training/workout-routines/pump-your-pecs} Along with a high-protein diet, these exercises will help you to build up your pectoral muscles over time. Remember to warm up for at least 5 minutes before every workout and build rest days into your workout schedule.^{[2]
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Method 1

Method 1 of 3:

Exercising with Free-Weights

1
Do bench presses. To do bench presses, you will need a barbell and a bench. Lie back and grasp the bar with your hands shoulder-distance apart. Lower the bar all the way down to your chest and then slowly press it straight up until your arms are fully extended. Start with 3 sets of 10 reps. Then, increase the number of sets, and do fewer reps with more weight as you gain strength.^{[3]
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www.howtobeast.com/why-your-chest-isnt-growing-6-common-bench-press- mistakes/}
- Check the weight of the bar itself, which should be engraved or printed somewhere on it. The barbell usually weighs 45 pounds, so if you are a beginner, you may just want to start by bench pressing the bar and then add weight as you gain strength.
- If you’re new to lifting or lifting a large amount of weight, have someone to spot you in case you need help returning the bar to the rack.
- Pressing on an inclined bench will maximize pec involvement.
2
Try dumbbell hex presses. You will need two light dumbbells and a flat bench. Lie back with the dumbbells in your hands. Rest the dumbbells on your chest so they are touching and your elbows are pointing out. Slowly press straight up while keeping the dumbbells in contact with each other. Start with 3 sets of 10 reps. Increase the number of sets and the weight as you get stronger, but do fewer reps.^{[4]
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- Keep your shoulders back during the press to maximize pec involvement.
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3
Include twisting dumbbell presses. You will need two light dumbbells and an incline bench. Lie back with the dumbbells in your hands and your elbows bent. Hold the dumbbells as if you’re going to do a bench press. Then, begin to press the dumbbells straight up. As you press up, slowly twist your wrists so that your palms are facing each other. Hold this position at the peak for 2 second before twisting your wrists back to the starting position and slowly lowering the dumbbells back down. Start with 3 sets of 10 reps. Then, increase the number of sets, and do fewer reps with more weight as you gain strength.^{[5]
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- Keep your shoulders back during the press to maximize pec involvement.
4
Try weighted push-ups. Get a flat weight and a clear floor space. Place the weight on your back near your shoulder blades and position your feet so they are shoulder-length apart. Perform 3 sets of 10 push-ups. Increase the number of sets, and do fewer reps with more weight as you get stronger.^{[6]
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jasonferruggia.com/how-to-build-a-bigger-chest/}
- Do this as a close grip push up to maximize the focus on your pecs. This means keeping your hands closer together than you would for a normal push up. Place them about 8 inches (20 cm) or roughly two hand-lengths apart.

Method 2

Method 2 of 3:

Exercising with Machines

1
Use a pec-deck machine. A pec-deck machine, sometimes called a butterfly machine, can be found at most commercial gyms and is a great way to target your chest muscles. After selecting your desired starting weight, grip the handles one at a time. Pull one handle forward first, then reach while turning your torso to grip the other handle. Then, face forward with both arms extended to the sides and begin pressing.
- Start with a light weight and press the handles toward the middle. Keep your back straight and feet planted on the ground. Perform 3 sets of 15 reps. Do more sets of fewer reps with more weight as you gain strength.^{[7]
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  www.bodybuilding.com/exercises/detail/view/name/butterfly}
EXPERT TIP

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan
Certified Fitness Trainer

Michele Dolan, a certified personal trainer, recommends: "Resistance training will increase muscle mass. Work up to training with very heavy weight where you can only manage 6-8 reps per set and do 3-5 sets every 2-3 days."
2
Do machine presses. A press machine can be found at most commercial gyms and will help with biceps, triceps and pecs. Start with a low weight and press the handles out until your arms are fully extended. Keep your back straight and feet planted on the ground. Perform 3 sets of 15 reps and increase the number of sets while reducing the reps. Increase the weight per rep.^{[8]
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- With the machine, it’s easier to slow your repetitions than with free weights. Slower reps will allow you to take on more weight.^{[9]
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3
Try crossover cable flies. Find a cable machine and start with a low weight. You can perform cable flies standing, seated upright, or seated on an incline bench. Grip one of the cable handles in each hand by grabbing one at a time. Plant your feet shoulder distance apart and flex forward at the hips, keeping your back straight and abs contracted. You should be looking at the floor a meter or two in front of you. Then extend your arms wide out to the sides, keeping a slight bend in the elbow, and keep your palms facing forward. Reach your arms out to your sides and grip the cable handles. Then, slowly pull both cables in towards your chest at the same time and cross your arms over each other so they make an X. Perform 3 sets of 15 reps. Do more sets and fewer reps with more weight as you gain strength.^{[10]
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www.bodybuilding.com/exercises/detail/view/name/cable-crossover}
- Remember that the cable height is set high when doing a standing cable cross over. You will need to reach for the cables one at a time and then carefully return them to their starting spots one at a time when you are done.
- If you are using a bench, then the cables are set low, near the floor. You will need to reach down to get them.
4
Do dips. Dips strengthen your triceps, which will make pushups easier. Since pushups are great for building pecs, adding dips to your routine can be beneficial. Find a machine with dip bars. Keep your shoulders pulled down and back. Grab the ends of the bar handles and lift your legs off the ground. Start with your elbows bent, but keep them at angles greater than 90 degrees, and then extend your arms fully to lift your entire body up. Perform 3 sets of 15 reps. Add more sets and do fewer reps with more weight as you gain strength.^{[11]
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- Try to keep your feet elevated and still throughout the dip. The higher you can lift your feet, the better.
- Lean forward slightly as you do dips to maximize focus on your pecs. However, keep in mind that the main muscles you will be working are your triceps.
- Do not lower yourself down enough to bend your elbows at 90 degree angles. This increases your risk of injury.

Method 3

Method 3 of 3:

Building Muscle with Your Diet

1
Work protein into your diet. A high protein diet is absolutely essential for developing muscle mass in any part of your body, pecs included. There are a wide variety of high-protein foods you can choose from.^{[12]
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- Eat lean meats like skinless chicken, eggs, and fish.
- Nuts, cottage cheese, yogurt, and legumes like beans and lentils are all high in protein.
2
Include good fats into your diet. Foods that are high in Omega-3 fatty acids and monounsaturated fat are easily burnt off during your workout, giving you more energy. Olives, avocado, and fish have high concentrations of good fats.^{[13]
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www.muscleandfitness.com/nutrition/lose-fat/get-fat-burn-fat}
- Good fat is only good if accompanied by exercise. If you eat good fat but don’t work out, it will turn into cholesterol and cause weight gain.^{[14]
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  www.bodybuilding.com/fun/drobson228.htm}
3
Stay hydrated. Drinking water won’t directly cause muscle gain but will give your body the energy it needs to process protein. You should always be drinking 8 glasses a day but it’s even more important if you’re in the midst of a muscle-building workout regimen.^{[15]
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www.bodybuilding.com/fun/behar12.htm}
4
Take supplements. There are a number of natural, over-the-counter supplements that will help you build more muscle mass. Creatine, Beta-Alanine, Whey Protein, Branched-Chain Amino Acid (BCAA), and Glutamine are highly popular, widely available products to help with muscle development.^{[16]
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www.bodybuilding.com/fun/top-5-supps-for-faster-muscle-gain.htm}
- Always take as directed by the product’s packaging.

Expert Q&A
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Question

How do I get toned pectoral muslces?

Danny Gordon
Certified Personal Trainer
Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).

Danny Gordon

Certified Personal Trainer

Expert Answer

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Working out and lifting regularly is obviously going help when it comes to building your chest muscles. The part that a lot of people leave out here is nutrition, though. If you have a lot of body fat, you really need to focus on adjusting your diet so that you're cutting calories and eating a healthy, balanced diet. Combine a good diet with regular exercise and you've got a winning formula!
Question

What workout gets rid of man breasts?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Support wikiHow by unlocking this expert answer.

If your man breasts are caused by being overweight, a reduced calorie diet and daily cardio exercise will help burn off the fat.
Question

What workouts make your chest bigger?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Support wikiHow by unlocking this expert answer.

Resistance training with weights builds muscle tissue. Exercises such as the bench press and pec flyes are good for targeting the chest muscle.