How to Define Pectoral Muscles

Toning your pectoral (chest) muscles gives you a strong, shapely torso, and can help offset osteoporosis. For women, strong pecs can also help give the breasts a boost and keep them from sagging. Here is how to define your pectoral muscles.

Instructions

1. Consult a qualified dietician or nutritionist and ask for a proper diet plan before starting to work on your pecs.

2. Join a gym and work with a personal trainer. Ask your trainer to show you exercises such as dumbell bench presses performed with the bench at either a flat, inclined or declined position.

3. Inclined exercises target your upper chest muscles, declined exercises target the lower pectoral muscles and flat exercises target the middle pectoral muscles. Ask the trainer to guide you.

4. Do simple stretching exercises at work such as dropping your shoulders and pulling back your chest muscles.

5. Sit straight, particularly when working for longer hours. Avoid slouching.

6. Hire a yoga instructor who can teach you positions to strengthen and stretch your pecs, such as Surya Namaskar (the Sun Salutation) and the Plank.

Tips & Warnings

• Never do pectoral exercises if you suffer from heart-related or chest problems. Consult your doctor.