Two muscles make up the chest, called the pectoralis major and minor.
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If every time you look at a fitness magazine, you are reminded of the pecs that you don't have, it's time to get to work. Although pushups are the basic chest exercise, sometimes more is needed to get a massive chest. Mix up your routine with different chest exercises. Work out at least two times per week with at least 24 hours between each workout. Add a few extra pounds to your dumbbells each week to increase endurance and the size of your chest or increase the repetitions to pump up your strength. A massive chest takes time to build with any workout, so be patient and start working out right away.1.
Warm up by walking or jogging for 10 minutes.2.
Perform the pushup, which works the sternal pectoralis major, or the lower pecs. Lie on your stomach on the floor. Place your hands directly under your shoulders. Lift your body up, balancing on your hands and toes. Your body should be in a straight line. Bend your elbows and lower your body to the floor. Straighten your arms and lift your body up. Repeat 10 times. Place the top of your feet on top of a bench and repeat the pushup 10 times to tone the clavicular pectoralis major, or upper pecs.3.
Do the stability ball dumbbell press to work the sternal pectoralis major. Lie with your upper back on a stability ball. Bend your knees 90 degrees and place your feet flat on the floor. Hold a dumbbell in each hand. Bend your elbows 90 degrees with the dumbbells in the air. Your hands should face the wall in front of you. Straighten your arms, lifting the dumbbells upward. Bend your elbows and lower the dumbbells back down. Repeat eight times.4.
Complete the dumbbell decline press to work the lower pecs. Lie on your back on a decline bench with your head on the lower end of the bench. Hold dumbbells in each hand. Straighten your arms and lift the dumbbells up over your head. Bend your elbows and lower the dumbbells to chest level. Straighten your arms, lifting the dumbbells back up. Repeat 10 times.5.
Perform the cable standing fly to work the pectoralis major and minor. Stand between two cable towers. Put a high pulley attachment in each hand. Bend your knees and elbows slightly. Lean forward slightly. Lift your upper arms out to your sides until they are parallel with the floor. Bring your upper arms down and next to your body. Repeat 10 times.6.
Cool down by walking or jogging for 10 minutes.7.
Stretch your chest. Stand with your feet together. Put your hands on the back of your head with your elbows pointing to the side. Push your elbows farther back until you feel a stretch in your chest. Hold for 20 seconds.
- Stability ball
- Talk to your doctor before you start a new exercise routine.