How to Build Pectoral Muscles

Introduction

Not only will building your pecs increase the appearance of your chest size, it will also increase the stability of your shoulders and help prepare your arms for lifting and throwing. Here are a few steps that will have you looking great for the summer.

By: eHow Sports & Fitness Editor

Length: 1:08

Comments: 19

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Instructions

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Difficulty: Easy

Tips & Warnings:

A piano bench or an aerobic step can substitute as a weight bench.
For strength training and adding muscle mass, choose a dumbbell weight allowing you to complete slightly fewer repetitions (8 to 10) with a moderate to maximal effort.
For endurance training, choose a dumbbell weight allowing you to complete more repetitions (12 to 15) with moderate effort.
Increase weight gradually in 2 1/2- to 5-lb. increments.
Adjust your shoulder position and limit your range if you hear or feel popping or cracking in your shoulders. Don't "work through it."
Stop the exercise if you have repetitive cracking, popping or pain in your shoulder. This particular exercise is not for you.
Use a spotter when lifting heavy weights to minimize the risk of injuries. The rotator cuffs are easy to injure while doing chest exercises if you lift too heavy or not using proper form.
This information is not intended as a substitute for professional medical advice or treatment.

Step1

Lie on your back on a weight bench, feet flat on the floor.

Step2

Hold 2 dumbbells across your chest, one in each hand.

Step3

Contract your abdominals lightly and pinch your shoulder blades together.

Step4

Raise both arms out to your sides, elbows raised at level of shoulders and bent at 90 degrees, palms toward your feet.

Step5

Raise both arms up in an arcing motion in front of your chest, straightening elbows and allowing dumbbells to touch. Keep your shoulder blades and abdominals contracted.

Step6

Contract your chest muscles (pectorals), pause and slowly return to the starting position--elbows bent and in line with the height of the weight bench. Abs and shoulder blades remain contracted.

Step7

Repeat 2 to 3 sets of 10 to 12 repetitions.

Step8

Follow with a chest stretch.

Comments

Anonymous said

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on 8/8/2006 I've found that while watching a TV show it is easier to do workouts, while watching every commercial do crunches, push ups, or plain sit ups, whatever best fits you. Then when the show comes back on, just take it easy until the next commercial. Change the exercise you do every commercial.

Anonymous said

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on 8/8/2006 Mens Health Workout
10 incline press*
12-14 flat press*
15-18 decline*
*same weight with 1 min. breaks
Repeat 3 times.
Works upper and lower pectoral muscles

Anonymous said

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on 3/6/2006 Lifting weights triggers a self defense mechanism in your body. The muscle tissue is broken down in a sense, and your body rebuilds it denser, more resistant, and eventually adds muscle fiber. The only way to get bigger and or stronger is to allow the tissue of the muscle group that you've trained to heal for several days, and provide your body with the necessary re-building blocks, like protein, carbs, and yes, some fat; which is why any serious lifter will tell you to eat a lot if you are trying to gain mass. Also, obviously, the way you work out- low weight, high reps, or high weight, low reps, will factor how the body determines it needs to rebuild itself. And take at least a week or more off every few months for complete restoration of muscle and joints.

Anonymous said

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on 11/22/2005 What helps for me is going out every day and exercising for a half an hour twice a day. Make sure you don't weaken when you crave for those junk foods! Every so often you can have a treat! What you should do every morning is 30 crunches, then at night do 50 crunches. Every other day, include backward crunches. You'll notice the difference in a week!

Anonymous said

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on 11/22/2005 Make sure you leave a day between each weight session. If you do not do this your muscles will not have time to repair themselves which means they will not get bigger and you will be doing that work for nothing.

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