How to Define Pectoral Muscles

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By eHow Contributing Writer

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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.

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Difficulty: Moderate

Instructions

Step 1

Consult a qualified dietician or nutritionist and ask for a proper diet plan before starting to work on your pecs.
Step 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.
Step 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.
Step 4

Do simple stretching exercises at work such as dropping your shoulders and pulling back your chest muscles.
Step 5

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

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Comments

skilled4methodz said

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on 9/9/2008 To Ads26 in order to build a wider neck focus on shrugs and for shoulders and chest focus on bench press, weighted pushups and weighted pullups.

To hero-44 in order to reveal your pecs you need to focus on cardio and diet.

Ads26 said

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on 3/25/2008 I of slight build and have no fat on me, i find it alot more difficult to gain muscle, how can i get a wider neck, bigger shoulders and more defined chest?