Pectoral Exercises build up the chest muscle group, the pectoralis major, which is the largest muscle group in the upper body. The chest requires a great many very specific exercises to work the upper, lower and inner pecs. A good looking chest really sets off the appearance of a physique.

Every bodybuilder is aware that there are two things which are necessary to building muscle: exercise which tears down what’s there and plenty of dietary protein to help build new muscle. A proper bodybuilding diet should be made up of at least 25% high quality proteins and 40% natural, unrefined carbohydrates, with the rest being high fiber foods and healthy sources of dietary fats.

Pectoral Exercises should be the total focus of one workout per week. Other muscles will get worked in this routine, but only as incidental to the pectoral exercises. The exercises will involve barbells, dumbbells and body-resistance moves.

Your routine of pectoral exercises should begin with exercises that use the heaviest weights. Start with these and work your way down in descending order, concluding with the exercises that use the lightest weights.

For intermediate bodybuilders, these exercises should generally be done in three sets consisting of eight to ten reps. If you’re more advanced in your bodybuilding, then you may want to do four or five sets of six to eight repetitions instead, using heavier weights.

Bench Press with Barbell, Wide-grip

Lie on the bench, feet flat on the floor and your back kept flat against the bench. Grasp the bar with your hands double shoulder width apart and lower to your upper chest. Pause for a second and then return the bar to its overhead position.

One set of this exercise with a medium weight makes a good warm up. Follow this with sets using as much weight as you can with 8 to 10 reps each.

Remember to keep your back flat against the bench and perform the exercise with slow, smooth movements. If you arch your back, this could result in injuries due to stress on your neck.

Front Barbell Raise, Incline Bench

Using an incline bench and a lighter weight barbell, begin with the barbell grasped palms down and your arms facing straight down. Raise the weight smoothly overhead, continuing until your arms are extended behind your head.

Dumbbell Flies, Flat Bench

Using two moderately heavy dumbbells and lying supine, begin with the dumbbells held straight up. Lower them smoothly while bending your arms slightly at the elbow. The finish point should be with your arms parallel with the floor. Don’t hyperextend your shoulder joints.

Incline Press with Barbell, Wide-Grip

Lower the bar from overhead down to your upper chest, performing eight to ten reps. Use a heavy weight for this one; your muscles should be exhausted afterwards.

Decline Press with Barbell, Wide-Grip

Using a decline bench, begin with your arms perpendicular to the floor. Lower the weight slowly to the neck and perform eight to ten reps.

Flat Bench Dumbbell Press

Begin the move with the dumbbells straight overhead and then lower them to your chest keeping your elbows high and your upper arm nearly parallel with your shoulders. Use heavy dumbbells for eight to ten reps.

Flat Bench Dumbbell Pullover Press Lateral

Start with medium weights at chest level and rotate them past your head and downwards. Pull the weights back to your chest and overhead on one movement, followed by a lateral fly, keeping your elbows at a 45 degree angle.

Push-Ups Hands Together

This one needs no explanation; use a standard push-up position and do slow push-ups, repeating as many times as you can before exhausting your muscles.

And that completes your pectoral exercise workout. Bring on those ripped chest muscles!

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