How to Build Pectoral Muscles

Introduction

Not only will building your pecs increase the appearance of your chest size, it will also increase the stability of your shoulders and help prepare your arms for lifting and throwing. Here are a few steps that will have you looking great for the summer.

Instructions

Difficulty: Easy

Things You'll Need

• Weight bench or low table
• 2 Dumbbells

Steps

1

Step One

Lie on your back on a weight bench, feet flat on the floor.

2

Step Two

Hold 2 dumbbells across your chest, one in each hand.

3

Step Three

Contract your abdominals lightly and pinch your shoulder blades together.

4

Step Four

Raise both arms out to your sides, elbows raised at level of shoulders and bent at 90 degrees, palms toward your feet.

5

Step Five

Raise both arms up in an arcing motion in front of your chest, straightening elbows and allowing dumbbells to touch. Keep your shoulder blades and abdominals contracted.

6

Step Six

Contract your chest muscles (pectorals), pause and slowly return to the starting position--elbows bent and in line with the height of the weight bench. Abs and shoulder blades remain contracted.

7

Step Seven

Repeat 2 to 3 sets of 10 to 12 repetitions.

8

Step Eight

Follow with a chest stretch.

Tips & Warnings

• A piano bench or an aerobic step can substitute as a weight bench.
• For strength training and adding muscle mass, choose a dumbbell weight allowing you to complete slightly fewer repetitions (8 to 10) with a moderate to maximal effort.
• For endurance training, choose a dumbbell weight allowing you to complete more repetitions (12 to 15) with moderate effort.
• Increase weight gradually in 2 1/2- to 5-lb. increments.
• Adjust your shoulder position and limit your range if you hear or feel popping or cracking in your shoulders. Don't "work through it."
• Stop the exercise if you have repetitive cracking, popping or pain in your shoulder. This particular exercise is not for you.
• Use a spotter when lifting heavy weights to minimize the risk of injuries. The rotator cuffs are easy to injure while doing chest exercises if you lift too heavy or not using proper form.
• This information is not intended as a substitute for professional medical advice or treatment.