How To Develop Your “Pectoral Muscles”, Increase Size And Build Strength

The Pectoral muscles, also known as pecs, are a major muscle group in the upper chest. They play a vital role in pushing movements, posture, and overall upper body strength. Whether you’re a seasoned gym-goer or just starting your fitness journey, developing strong and defined pecs can be a significant aesthetic and functional goal.

The chest muscles could be considered a defining part of strength anatomy. They are involved in actions such as squeezing a set of loppers to cut a tree branch and pushing a door open. They are also the primary muscles referenced when debating upper body strength.

For bodybuilders and those interested in general muscular aesthetics, the chest muscles are the defining part of muscle mass. Powerlifters rely on them for the bench press to score the greatest lift.

But these muscles are also incredibly important from a functional standpoint because they support the movement of the arms.

A number of studies examining perceived attractiveness found that a low waist-to-chest ratio was rated as the most attractive physical feature on males. This is when a person has a narrower waist and broader chest.

But gender-specific beauty standards aside, everyone can benefit from strengthening the chest muscles — whether your goal is to have sculpted pecs or simply to be able to play Twister with your kids on the living room floor.

This article will guide you through effective strategies to build pec size and strength, focusing on exercises, training principles, and additional tips for optimal results.

Understanding Your Pec Anatomy

The pectorals are comprised of two primary muscles: the pectoralis major and the pectoralis minor. The pectoralis major is the larger and more visible muscle, responsible for chest flexion (pressing movements) and internal rotation of the arm. The pectoralis minor lies underneath the major and contributes to posture and stability.

The Key to Pec Development: Exercises

There are numerous exercises you can incorporate into your routine to target different areas of the pecs and create well-rounded development. Here are some of the most effective exercises categorized by equipment needed:

Bodyweight Exercises:

Push-ups: A classic and versatile exercise, push-ups can be modified for various fitness levels. Standard push-ups target the entire chest, while incline push-ups emphasize the upper pecs, and decline push-ups focus on the lower pecs.
Dips: This exercise utilizes your bodyweight to build chest strength and triceps. Utilize parallel bars or a dip station, ensuring proper form to avoid shoulder strain.

Weighted Exercises:

Barbell Bench Press: The king of chest exercises, the barbell bench press allows you to progressively overload with weight. Focus on controlled movements and a full range of motion.
Dumbbell Bench Press: Similar to the barbell bench press, dumbbell presses offer greater freedom of movement and can help target stabilizer muscles.
Incline Dumbbell Flyes: This exercise isolates and targets the upper pecs by bringing your arms together in a fly motion at the top.
Decline Dumbbell Flyes: Targets the lower pecs with a similar fly motion performed on a decline bench.
Pec Deck Machine: Provides a controlled and targeted workout for the pecs, ideal for beginners or those recovering from injuries.

Training Principles for Pec Development

Progressive Overload: This principle is crucial for muscle growth. Gradually increase the weight, sets, or reps over time to continuously challenge your muscles.
Mind-Muscle Connection: Focus on feeling the targeted muscle (pecs) working during each exercise. This ensures proper form and maximizes muscle activation.
Time Under Tension (TUT): Aim for a controlled tempo during each rep, focusing on a slow and steady lowering phase (eccentric contraction) and a forceful lifting phase (concentric contraction).
Form Over Weight: Maintaining proper form is essential to prevent injury and maximize muscle engagement. Don’t sacrifice form for heavier weights.
Rest and Recovery: Allow your muscles adequate rest between workouts (48-72 hours) for muscle repair and growth. Prioritize proper sleep and a healthy diet to support recovery.

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What are the muscles of the chest?

There are three primary muscles that make up the chest:

A lesser-known muscle in the chest is called the subclavius. It is a smaller accessory muscle primarily involved in respiration (breathing).

“The pectoralis major is a unique muscle because it has two heads — the clavicular head and the sternocostal head. These are antagonistic to each other, which means that as one contracts, the other relaxes”.

The clavicular head flexes the humerus, or upper arm bone, by raising your arm in front of you. It also adducts the humerus — which means it brings the arm inward toward the body’s midline — and assists in the internal rotation of the same bone.

The sternocostal head, on the other hand, brings the arm down from a forward or flexed position. It’s also involved in movements such as horizontal adduction (as if you were bear-hugging someone) and internal rotation of the humerus.

The pectoralis minor’s job is to stabilize the shoulder blade by pulling it forward and down against the rib cage — an action known as protraction of the shoulder blade. It also assists with shoulder stability and respiration.

“The serratus anterior has a sawlike origination on the outside front of the first through eighth ribs and ends on the medial border of the shoulder blade (closest to the spine). It pulls the shoulder blade around the ribs to prevent scapular winging, providing stability to the shoulder during pushing movements”.

If you are trying to find out how to increase chest size and strength you have landed on the right page. Read it below.

A bigger and stronger chest is desired by many, especially men, and it is a good idea to look up to some of the stronger-looking athletes out there to know their secret. Check out the tips and tricks from Terron Beckham.

Terron Beckham is the cousin of NFL football player Odell Beckham Jr., commonly known as OBJ. Terron has gathered a prestigious presence online with more than half a million people following him on Instagram and around 360,000 people subscribed to his YouTube channel.

As expected, he has massive pecs. Following him on his chest and shoulder workout day, you can find out his tips on how to increase chest size and strength. And as you might have guessed, it’s very much focused on the bench press.

How to Increase Chest Size and strength

Work Towards 1RM

The one-rep max is the maximum weight you can lift one time with proper form and technique. Beckham says that he is always trying to work towards his 1RM.

That does not mean he does it every time is chest day, but he builds up towards reaching his 1RM which, for him, is around 500lb.

Drop Set or AMRAP

A drop-set is a technique in which you perform the same exercise and with each following set you drop the amount of weight you previously lifted. This way you can exhaust your muscle even more and put them under tension when you thought you couldn’t lift any more weight.

Beckham did sets of bench press with 315lb, 225lb, and 135lb respectively.

AMRAP is common in the CrossFit world and it stands for As Many Reps (Rounds) as Possible. Within a certain time period, you should perform as many reps of a specific exercise as you can.

This tactic is another way to exhaust your chest muscles. However, it is not advisable to do it with difficult compound movements, but rather something more simple such as an accessory exercise or isolation exercises for the chest.

Mix Between Barbell and Dumbbell

According to Beckham, if he does a flat bench press with a barbell, when he moves to focus on his upper chest with the incline bench press he chooses the dumbbell.

Add Shoulder Press

“I think shoulder press is a really easy way, if you don’t do it enough, to get your bench [press] up, so definitely add that in.”

Finish With Lateral Raises

Beckham finished his workout with lateral raises. Although it is not an exercise that will target your chest, it will help improve your shoulder strength, aiding to visually make your upper body bigger and stronger.

“If you want to activate more of your delts, do the bent-over variation of lateral raise, Beckham says. For a bigger challenge, you can hold the dumbbells at all times in between sets, not letting them drop on the floor”.

Additional Tips for Optimal Pec Development

Warm-up and Cool-down: Perform dynamic stretches before your workout and static stretches after to improve flexibility and reduce the risk of injury.
Variety is Key: Don’t get stuck in a rut! Include a variety of exercises in your pec workout routine to target different muscle fibers and prevent plateaus.
Focus on Compound Exercises: Prioritize compound exercises like bench presses and dips that engage multiple muscle groups simultaneously for overall upper body development.
Nutrition: A balanced diet with sufficient protein intake (0.8-1 gram per pound of bodyweight) is essential for muscle growth and repair. Include protein sources like lean meats, fish, eggs, and legumes in your diet.

Building a Sample Pec Workout Routine

Here’s a sample pec workout routine you can adapt based on your experience level and equipment availability:

Workout A:

Barbell Bench Press: 3 sets of 8-12 reps
Incline Dumbbell Flyes: 3 sets of 10-15 reps
Decline Push-ups: 3 sets of max reps

Workout B:

Dips: 3 sets of max reps
Dumbbell Bench Press: 3 sets of 8-12 reps
Cable Flyes: 3 sets of 12-15 reps

Remember: This is just a sample, and you may need to adjust it based on your individual needs and goals.

Wrapping Up

Don’t neglect other upper body muscle groups. A well-rounded workout routine should incorporate exercises for your back, shoulders, triceps, and biceps. This ensures balanced development and functional strength.