How to Firm Pectoral Muscles

Exercising the pectoral mucles benefits your appearance and health

Exercising the pectoral muscles benefits men by giving them a stronger, broader appearance and women by lifting and firming their breasts. However, the most important benefit of exercising the pectoral muscles is that it gives you a stronger body and better health. Consisting of pectoralis major and pectoralis minor, the pectoral muscles are large, fan-shaped muscles in your chest. They can be firmed with many different exercises, including bench presses and pushups.

Things You'll Need

• Dumbbells or barbells
• Weight bench
• Pectoral fly weight machine
• Yoga or exercise mat

Instructions

1. Do bench-press exercises. Lie on a weight bench, and push with either a barbell or free-weight dumbbells. Start with your elbows bent and your upper arms parallel to the floor, grip the weights in your hands and extend your arms up. Repeat the same action for 10 to 12 repetitions.

2. Lie on an inclined or declined weight bench, and do bench presses. With the shifted position of an incline or decline, you work parts of your chest that normally don't receive attention with regular bench presses. Also, on an incline or decline, your exercise becomes more difficult, which makes you work harder.

3. Seat yourself firmly on a pectoral fly machine with your back supported by the seat back, and grip each arm of the machine. Start with your arms wide apart, and bring your arms toward each other slowly. Repeat the movement 10 to 12 times.

4. Conduct the pectoral fly exercise with free weights by lying on a weight bench, holding a dumbbell in each hand. Start with your arms open and apart and parallel to the floor. Slowly bring your arms together toward the center above your chest, and repeat the same movement for multiple repetitions.

5. Do pushups. Start by facing the floor, with your arms bent and your legs completely extended; position your hands at chest width and palms down. Slowly push your body upward. Stop when your arms are extended but not locked. If you're not quite strong enough to do regular pushups, you can also do them on bended knees. Repeat the same movement for 10 to 12 repetitions.

Tips & Warnings

• Consult your doctor before starting an exercise program. Start with lighter weights, and gradually increase the weight. Avoid weights that are too heavy for you.

References

• Iron Workout: Chest Workout
• Smart Strength Training: Chest Exercises

Resources

• Building Muscle Guide: Weight Lifting Injuries