How to Sculpt Your Pecs

You can build up your chest muscles in no time.

If you're interested in sculpting your pecs you want to build up the muscles in your chest. When you build up your chest muscles, you increase the strength of your upper body. You'll also have the added benefit of having more sculpted, attractive looking pecs to show off during swimsuit season. Depending on your current physical shape, you may be able to start seeing a difference within a few weeks or months.

Things You'll Need

• Dumbbells
• Weight bench
• Incline bench
• Plates

Instructions

1. Do the dumbbell single-arm bench press. This exercise is done by lying on a weight bench and holding weight in your hand on one side. Then, slowly lift your arm and bring the weight in front of your chest above you. Complete at least five repetitions on each side.

2. Incorporate the dumbbell incline bench press. This is a similar to the dumbbell single-arm bench press, except you should lie back on an incline weight bench and hold a dumbbell in each hand at your sides. Then, bring the weights slowly together in front of you. Do at least six repetitions.

3. Do the dumbbell incline fly. This is also on an incline bench press. Instead of starting with your arms at your side, hold the dumbbells out away from your body and then bring them together in front of you. Do at least eight repetitions.

4. Complete sets of push-ups. Push-ups are a great way to help build your chest muscles and sculpt your pecs. Get down on the ground and balance your body on your palms and toes. Make sure your back is straight. Bend at the elbows to lower your upper body about six inches off the ground. Do as many as you can in a row.

5. Make the push-ups more challenging by adding a five- to ten-pound flat weight, or plate, on your back while you complete the push-ups. You will probably need someone to help you place and remove the weight.

6. Lie on a flat weight bench beneath a bar with plates for the barbell bench press. Grip the bar with each hands about shoulder width apart and lift it off the bar. Bring it down toward your chest and then back up again. Try to get at least four in a row.

Tips & Warnings

• Start with weights that are lighter than you can handle to help you get the feel for each exercise. Then, by the next workout, increase the weight by five to 10 pounds. As you get better and stronger, you can keep increasing the weight.

References

• "Men's Health" magazine: Build a Bigger, Stronger Chest; Myatt Murphy