How to Develop Your Pecs
- 1). Sit on the floor with your back straight. Stretch pectoral muscles and shoulders by placing both hands behind your lower back. Lock fingers and extend your arms until your elbows are almost straight. Slowly raise both hands toward the ceiling until you can't reach any higher. Don't strain too hard. Hold the stretch for 20 to 30 seconds. Stretch your shoulder by bringing your right arm across your chest, palm facing toward you, elbow bent. Grab the back of your elbow with your left hand and pull it toward your left shoulder. Hold for 20 to 30 seconds. Repeat same stretch for left arm. Stretch your triceps muscles by reaching your right hand over your right shoulder, stretching downward toward the middle of your back. Move your left hand behind your back, just above your waist. Reach up your with your left hand. Grab your right fingers. If you can't reach, you can dangle a towel with your right hand and grab the towel with your left hand. Feel your right triceps stretch. Hold for 20 to 30 seconds. Repeat for left triceps muscle.
- 2). Adjust bench to an incline. Add appropriate weights to the barbell, allowing you to perform 8 to 12 reps. Lie flat on the bench with your feet firmly on the floor. Grip the barbell with a slightly wider than shoulder-width distance, palms facing forward. Lift the bar off the rack. Extend your arms. Lower the bar down to your chest until it either touches your chest or comes within an inch. Press the bar straight up until arms are extended. Do three sets of 8 to 12 reps. Then adjust the bench until it is flat. Repeat bench press for three sets of 8 to 12 reps. Then adjust the bench so it's at a decline. Repeat bench press for three sets of 8 to 12 reps.
- 3). Pick up dumbbells. Lie flat on the bench with your feet firmly on the floor. Lift each dumbbell at the same time with your palms facing each other, elbows slightly bent. Slowly lower each arm at the same time out to your sides, so your arms are outstretched, palms facing the ceiling. Lift each arm back to the starting position. Do three sets of 8 to 12 reps. While still lying on your back, perform dumbbell presses by lifting each dumbbell shoulder-width apart, palms facing your knees. Lower each dumbbell at the same time, just as if you were lowering a barbell. Bring each dumbbell up toward the ceiling. Do three sets of 8 to 12 reps.
- 4). Get on the floor, face down, legs together. Place your hands on the ground, a little wider than shoulder-width apart. Lift yourself up, extending your arms. Then lower yourself until your nose almost touches the ground. Keep your neck and head still and straight. Do three sets of 15 to 50 reps, depending on your level of strength. To modify the push-up, you can rest on your knees, but this will not be as effective as a standard push-up.
- 5). Repeat stretches for shoulder, pectoral and triceps muscles from Step 1.
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