How to Build Pectoral Muscles

Exercising with Free-Weights

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. 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.

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. Keep your shoulders back during the press to maximize pec involvement.

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. Keep your shoulders back during the press to maximize pec involvement.

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. 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.

Exercising with Machines

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. EXPERT TIP Michele Dolan Michele Dolan Certified Fitness Trainer Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology. Michele Dolan 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."

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. With the machine, it’s easier to slow your repetitions than with free weights. Slower reps will allow you to take on more weight.

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. 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.

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. 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.

Building Muscle with Your Diet

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. Eat lean meats like skinless chicken, eggs, and fish. Nuts, cottage cheese, yogurt, and legumes like beans and lentils are all high in protein.

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. 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.

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.

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. Always take as directed by the product’s packaging.