How to Work the Outside of Your Pecs

Many men and women looking to strengthen the upper body ignore the outer pectoral muscles. These muscles frame the main area of the pecs, and if properly exercised, will add definition to the region. Working out the outer pectoral muscles can be accomplished at home or at the gym. Before any of these movements are attempted, the upper body should be warmed up and stretched out with some light exercises, such as push-ups or jumping jacks.

Things You'll Need

• Parallel bar
• Workout bench
• Dumbbells

Instructions

Parallel Bar Rises

1. Hold onto a parallel bar that is positioned on the wall at the height of your upper body. Make sure that your palms are resting on the bar and your arms are not completely straight.

2. Lower your body slowly while still holding onto the bar.

3. Slowly lift your body back to the standing position, all the while keeping the stress of raising your weight onto your pectoral muscles. This is one repetition.

4. Repeat this movement for 10-15 repetitions.

Dumbbell Lifts

1. Lie down comfortably on a workout bench and hold one dumbbell in each hand. Keep your arms almost completely straight and hold the dumbbells so that they are almost touching. The weight of the dumbbells used will depend upon a person's preference or fitness level.

2. Slowly lower both arms, keeping them almost completely straight, until the dumbbells are level with the body.

3. Raise the dumbbells back up to the original position. This is one repetition.

4. Repeat this process for five to 10 repetitions.

References

• Body Building: Champion Chest Development
• Great Workout: Best Chest Exercises