Pectoral workout

Our Pectoral workout is a great routine for those of you wanting to increase the size and strength of your pectoral muscles (or chest muscles to those unaware of what the Pectorals are).

Ideally this Pectoral workout would be done with an alternating program focusing on the back muscles. Maybe try our Back & Biceps workout on alternate days.

Warm Up (3)

More info

Jogging - 5 minutes

Primary target:

Legs (Hamstrings)

Equipment required:

More info

Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

More info

Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

Exercise (7)

More info

Bench press with barbell - 3 sets of 8-12 reps

Primary target:

Chest (Pectorals)

Equipment required:

More info

Wide press up - 2 sets of 15-18 reps

Primary target:

Chest (Pectorals)

Equipment required:

More info

Dumbell flyes - 3 sets of 8-12 reps

Primary target:

Chest (Pectorals)

Equipment required:

More info

Dumbell chest press with fitball - 2 sets of 8-12 reps

Primary target:

Chest (Pectorals)

Equipment required:

More info

Star jumps - 60 seconds

Primary target:

Shoulders (Deltoids)

Equipment required:

More info

Abdominal crunch with raised legs - 2 sets of 12-15 reps

Primary target:

Stomach (Abdominals)

Equipment required:

More info

Double crunch - 2 sets of 12-15 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (4)

More info

Chest stretch with fitball - 30 seconds each side

Primary target:

Chest (Pectorals)

Equipment required:

More info

Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

More info

Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

More info

Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required: