Developing Outer Pecs

The outer ridges of the pectoral muscles run from the base of the shoulder in a curve under the nipple and connect at the breast bone. In their pursuit of bodily symmetry, bodybuilders and fitness enthusiasts try to sculpt this ridge into a muscular and pleasing shape. Most chest exercises, such as the bench press, work the entire chest muscle. However, if your outer ridge doesn't satisfy your fitness or aesthetic goals or lags behind your overall development, you can add mass and greater definition by using specific exercises to target this area directly.

Things You'll Need

  • Cable crossover machine
  • Dip rack
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Instructions

  1. Cable Crossovers

    • 1

      Attach the square-handled grips to each of the cables in the cable crossover machine. Each of these cables terminates in a pulley. Move the pulleys up on the racks until each is above your head.

    • 2

      Set the weight on each side to a desired amount. If you have never performed this exercise, use the lowest setting to learn this movement.

    • 3

      Grab the left cable in your left hand and tug it down to your hip. Walk over to the right handle and grab it in your right hand. Walk to a point directly in the middle of the machine. Stabilize your body by taking a step forward and then place your dominant leg slightly in front of you and your non-dominant leg slightly behind you.

    • 4

      Lean forward slightly and lock your arms out in front of you with your hands at the level of your waist. Allow the weight of the pulleys to slowly pull your arms backwards until your hands reach the level of your shoulders. Apply just enough resistance through this part of the movement to keep the pulleys from jerking your hands backward.

    • 5

      Contract your chest muscles to pull your hands back to the starting position. Repeat for five to eight total repetitions.

    • 6

      Rest for one minute to 90 seconds and complete four to seven more sets, taking a break between each set. If done correctly, by the end of each set you will feel a nice burn in the outer ridge of your pecs. Add more weight as needed for each set.

    Dips

    • 7

      Stand on the step of the dip rack and turn around so that you face away from the rack.

    • 8

      Grip each of the two support bars, one in each hand. Raise yourself off the step by extending your arms and locking your elbows. If you've done this correctly, you should be holding your body with your feet suspended above the floor.

    • 9

      Lower your torso in a controlled fashion by bending your arms at the elbows. You can let your elbows flare out a bit, but keep them behind your shoulders by slightly angling your torso as you descend between your hands. Stop lowering yourself when the middle of your chest reaches the level of your hands.

    • 10

      Contract your chest muscles to push yourself back up to the starting position. Use a controlled, even motion that doesn't "bounce" you out of the bottom of the movement.

    • 11

      Repeat for five to eight total repetitions. Rest for one minute to 90 seconds and complete four to seven more sets, taking a break between each set.