How to Get Toned, Rounded Pecs

Use dumbbells to build rounded pecs.

Pecs, or pectorals, are muscles that sit on the chest cavity. In women, the pecs lie under the breasts. Toned, rounded pecs are obtained by exercises that target the pectorals. Dumbbell "flies" are effective for specifically working out the pecs and producing an intensified, all-around chest exercise.

Things You'll Need

• Dumbbells
• Weight bench

Instructions

1. Stand in a doorway with both hands pressed against the door frame. Elbows should be bent 90 degrees and palms should be facing forward.

2. Lean forward in the doorway so that elbows move slightly back. This stretches the pecs, which is necessary before any pectoral exercise.

3. Choose two dumbbells that are equal in weight. The size of the dumbbells should be based on your level of strength, as well as your personal fitness goals. The heavier the dumbbell is, the more bulk is built.

4. Hold a dumbbell in each hand and lie face up on a bench with your feet firmly planted on the ground. Make sure your elbows are slightly bent.

5. Lift the dumbbells into the air, toward each other in an arc, until they meet above the center of the chest with the weights of each dumbbell meeting in the middle.

6. Return the dumbbells to their starting position at or near the ground.

7. Repeat this exercise 15 times. Add weight and sets of repetitions when more resistance is needed.

Tips & Warnings

• Adjust the incline of your weight bench to hit different sections of your pectorals.

• Use a spotter when working with free weights.

References

• Healthline: Pectoral Stretch
• Excercise For Men: Pectoral Workout