How to Get a Ridge in Pecs

Look at the chest of any bodybuilder or serious workout enthusiast and you'll notice one thing: They all have a well-defined ridge demarcating their pectoral muscles from their abdomen. This ridge doesn't result from genetics, steroids or luck. It takes hours of hitting the weights in the gym. Over time, you can sculpt your pecs to that same appearance, but only if you work the lower part of this muscle with targeted exercises that will spur its development.

Things You'll Need

  • Decline bench
  • Barbell
  • Weights
  • Dumbbells
  • Bench (optional)
  • 6-inch wood block (optional)
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Instructions

  1. Decline Press

    • 1

      Place a barbell in the racks of a decline bench. If your gym or home lacks a decline bench, you can place a 6-inch wood block underneath the far end of your bench to give it a declining angle toward the racks.

    • 2

      Add a "warm up" amount of weight to the barbell. Please note that most people who have never performed decline bench cannot execute this exercise with the same amount of weight they use for a flat bench press. If you would warm up on flat bench press with 135 pounds, use 95 pounds to warm up for the decline bench press.

    • 3

      Sit at the top of the bench, fit your ankles and feet inside the safety catches and recline backward until your back is flat against the surface of the bench.

    • 4

      Grip the bar with your hands at the same distance apart that you would place them when performing a flat bench press. Lift the barbell out of the racks and maneuver it until it is in a vertical line above your breastbone.

    • 5

      Lower the weight with a controlled force until it touches your chest. Pause briefly and then press the weight upward with a controlled force until you lock out your elbows. Try to make the downward and upward motions take about three to five seconds each and don't bounce the weight off your chest.

    • 6

      Repeat for four to seven more repetitions. Rest 30 seconds to one minute and then repeat for another set. Add weight as desired. Complete at least five sets of five reps each.

    Decline Dumbbell Flyes

    • 7

      Grip a pair of dumbbells, one in each hand. As you use heavier weights, you may need a friend or workout partner to hand you the dumbbells.

    • 8

      Sit at the top of the decline bench or the bench with the wooden block underneath the far end. Slide your feet inside the safety catches of the decline bench. Clutch the dumbbells to your chest and lay back until your back is flat against the bench.

    • 9

      Press the dumbbells straight up until you lock out your elbows. Keep your hands in line with your chest and use a controlled motion to lower both hands in an arc until your fists are just beneath the level of your chest. If you've done this motion correctly, your body will resemble a cross.

    • 10

      Contract your chest muscles to pull the dumbbells back through the arc and to the starting position above your chest. Use a controlled motion that takes three to five seconds to finish the downward arc and the upward return arc. Repeat this arc motion for four to seven more reps.

    • 11

      Drop the dumbbells to the floor or have your workout partner take them from you. After resting for 30 seconds to one minute, repeat another set, advancing to higher-weight dumbbells as desired. Complete five to eight sets of five to eight reps each.