Bodybuilding program for pectorals

The pectoral muscles can sometimes be difficult to develop. And yet, they are one of the muscle groups most worked and most popular with bodybuilders. Monday is often pectoral day, with the bench press at the forefront. Properly developed, pectorals can become very voluminous and visible. But very often, bodybuilders find that they don't grow big enough or fast enough, at least not for the effort they put in. The truth is, there's often no training logic, no thought behind the choice of exercises, and poor control over the execution of movements. The solution is to set up an effective pectoral program that's right for you, based on your specific characteristics and your goal, to build up your pectoral muscles. All very well, but how do you build up your pectoral muscles? Which exercises are best? And what program should you follow to achieve pecs of steel? That's what we'll be looking at next.

How do you build up your pectoral muscles ?

Developing your pectoral muscles isn't just a question of choosing the right exercises, i.e. the ones that work for you. You also need to know how to structure them correctly. The problem is that the shoulders and triceps often tend to interact and "take over" from the pectorals. You also need to take your recovery into account, planning days without training, lighter sessions and others where you're looking to reach the limits.

Just remember that it's not enough to bench press every session and push yourself to the limit for the magic to happen. Don't forget, too, that these exercises involve a fragile joint - the shoulder joint - which is involved in virtually all upper-body exercises, and to which you need to pay particular attention if you want to last.

1 - How do I warm up my pectoral muscles?

The first thing to do is warm up! The warm-up is often sloppy or limited to cardio and 1 or 2 light sets, but that's far from enough. Exercisers are often in a hurry to start their session, pushing hard. But if you want to last, this is a mistake. You need to prepare your body, muscles, tendons and joints, and put in place a proper warm-up. How do you warm up your pectorals? Simply warm up all the muscles involved in the day's movements, as well as the antagonist muscles.

For the bench press, start with pulley L-fly, some tricep extensions and a bit of low pulley pull. Do this circuit with 15 to 20 repetitions using light weights. Then warm up with the barbell bench press and gradually increase the weight without forcing. Now you're ready to tackle your actual sets, for example: 4*10@80kg.

2 - What exercises should you choose to build up your pectoral muscles ?

We often hear that free weights are more effective, and this is often true. But machines can be useful when you're just starting out, or when you want to focus on a particular part of your pectoral muscles. Machines force you to follow a precise trajectory, not necessarily anatomical, bypassing the stabilizing muscles. Fewer different muscles will be involved, and this will be less profitable for muscle growth. But in some cases, it can isolate and focus only on the pectoral muscles, which can be useful if you have trouble feeling them.

But let's get back to the exercises. Which exercises should I choose? Simple: choose between basic exercises and isolation exercises. Focus on basic exercises - such as bench presses, dips, push-ups - and fine-tune with isolation exercises (spreads, pulleys, machines). Make sure you build up every zone of the pectoral muscles, so you don't fall behind anywhere. Think of the upper pectoral or inner (sternal) areas, which often lag behind the lower and outer ones. Target each area, prioritizing your weak points. In practice, 2 to 3 exercises are generally enough to give your pectoral muscles a good workout.

3 - How many pectoral sessions per week ?

To gain muscle, the frequency of training is essential. This depends on your program. In split, pectorals will be trained 1 to 2 times a week. In half-body, in PPL, 2 times. And in full-body, 3 times a week. Of course, the more often you train your pecs during the week, the lower the training volume and the lower the intensity. Repetition compensates... So, for a full-body, you can do a single exercise with a few sets, and for a split, 3 or 4 exercises with several sets.

Remember to train the back as well as the pectorals. Muscular balance is important in bodybuilding. You must avoid creating or accentuating imbalances, unless you want pain and/or injury. Neglected backs and shoulders, plus overworked fronts and pecs (bench press, push-ups, dips), equals a risk of shoulder tendonitis and the end of your bodybuilding progress for weeks.

4 - How many repetitions are needed to build pectoral muscles ?

The number of repetitions depends on your objectives and level. In general, to gain muscle, 6 to 12 repetitions in the range 70 to 80% of 1 RM is correct for gaining mass in the pectoral muscles. Watch how your body reacts. Both long and short sets are useful. In practice, opt for short to medium sets on basic exercises and longer on isolation. For example, if you start with the bench press as your 1st exercise, opt for sets of 6 to 10 repetitions to gain mass. And for the latter, like the opposite pulley, aim for sets of 15 to 20 reps for congestion. This way, you benefit from the full range of reps. Others prefer to limit themselves to mass, strength or endurance cycles, playing with repetitions. Keep in mind that you need intensity to progress, with the right exercises - for you - and the right frequency. Also, not everything is set in stone, because muscles tend to adapt and you have to keep surprising them. Your weapons? Loads, repetitions, tempo and exercise variations.

5 - Which load to use ?

You're there to work the muscles, not to lift loads - unless you're doing strength training. Use a weight that enables you to do the number of repetitions envisaged in the program correctly. Your loads should increase naturally as you progress, but don't try to move up the weights as quickly as possible.

Which pectoral training program should I follow ?

Next, you'll find complete pectoral-building programs to suit your level of fitness.

Beginner pectoral training program

Here's a simple program for beginners, with classic, effective exercises that will help you make rapid progress:

• Barbell bench press: 4*10
• Dumbbell bench press: 3*10
• Prone: 3*10

For this module dedicated to pectorals, lasting around 40 minutes (including warm-up), you'll take 1 minute and 30 rests between each set. You can integrate it into a split-type program and add the biceps afterwards - and/or other groups such as the abdominals (Pectorals, Biceps, Abdominals). In terms of frequency, you can repeat it every 4 to 6 days, depending on recovery.

If you opt for a full-body program (3 full-body sessions per week), you can do a barbell bench press on one session (A) and a dumbbell incline on the next (B) for the "pectoral" part of the program. Example below:

Session A :

• Pectorals: Barbell bench press: 4*10
• Back
• Shoulders
• Legs
• Abs

Session B:

• Chest: Dumbbell bench press: 4*10
• Back
• Shoulders
• Legs
• Abs

Pectoral training program for intermediates

If you have 1 or 2 years of bodybuilding experience, the program below will be more effective for you:

Session 1:

• Bench press: 4*10
• Inclined barbell squat: 3*10
• Pec deck: 3*12

Session 2:

• Dumbbell bench press: 4*10
• Crossing face-to-face pulleys: 3*8
• Dips: 4*10

With a frequency of 2 sessions per week, alternating session 1 and 2 (half-body), or every 4 or 5 days depending on recovery, you'll make rapid progress. Rest for 1 minute 30 seconds between sets. A pectoral muscle-building program not for beginners, but rather for intermediate exercisers.

Pectoral training program for advanced users

If you have more than 3 years of weight training and you like the Split, this program will do the trick:

• Barbell bench press: 4*10
• Dumbbell bench press: 3*8
• Dips: 3*12
• Opposite pulley: 4*12
• Sweater: 3*15

For frequency, one session every 4 to 7 days, depending on recovery. Take 1 minute 30 seconds to 2 minutes rest (RIS) between sets.

Depending on your strengths and weaknesses, and the impact of the exercises, you can modify the program. Prioritize the incline if your upper pectoral muscles are weak. Do convergent (machine), close grip (push-ups) and opposite pulley with arms crossed if the inner pectorals are your priority. If your triceps are more important, you can also do a wide-grip bench press, an incline split, a pec-deck and a pulley opposite. And finally, the barbell and dumbbell decline, low pulley split and straight-arm pec-deck if your shoulders take precedence over your pecs.

How to build pectoral muscles without equipment ?

Bodyweight training of the pectoral muscles, without the use of equipment, is entirely possible. But to do so, you'll need to put in place a technical routine with a high level of intensity in order to continue progressing. The problem is that you'll quickly find yourself limited in your choice of exercises and in your ability to manage intensity. You'll therefore need to opt for a higher training frequency, do more sets (volume), play on repetitions (set length) and pause time (shorter). Choose complex movements like push-ups and dips to really shock your pecs. You can always add ballast (with a backpack), increase the difficulty of variation (by inclining or slowing down the movement) or modify a training factor such as the pause time between sets.

Workout without equipment for pectoral muscles

• Classic floor pumps: 4*(6-15)
• Inclined push-ups (feet raised): 3*(6-12)
• Dips (between two chairs/tables): 3*(6-12)

Do 2 to 3 sessions per week. Take a 30-second rest between sets. Start with 6 repetitions (4*6) and move up to 7 (4*7) the next session if you pass. Build up to 12/15 as you go along. This may take several weeks. Once you've validated the program, add some ballast, such as a backpack with one or two bottles of water.

Of course, it's best to get some equipment if you want to keep going and progress quickly at home. A power tower-style pull-up/dips station, a weighted vest, a weight belt, push-up cuffs, a TRX etc. allow you to vary your exercises.

FAQs on pectorals

Q: Can you open the ribcage by doing a pullover ?

There are no exercises to open the rib cage. It's not possible to modify your bone structure after adolescence. Working your pectoral muscles (volume) and scapula fixators (better posture) will help visually. As a reminder, the pullover mainly works the back !

Q: How can I prioritize the pectoral muscles to make up for a weak spot ?

If you want to focus on your pectoral muscles for a while, you can train them twice with a higher workload, reducing the workload on other muscles. Focus on motor recruitment and sensation-seeking.

Q: How can you boost the progress of stagnant pectoral muscles ?

In bodybuilding, it's normal to reach a stagnation zone. There are different ways of getting out of a plateau and restarting progress. You need to change your routine and get out of your comfort zone. What to change? The exercises, the load, the frequency and volume, the intensity, the number of repetitions and sets, the tempo etc. Try decreasing sets, for example.

Q: Is the bench press essential ?

It's obviously a flagship movement for pectoral muscles. Some people couldn't do without it! But not everyone has the right body shape to enjoy it. So if it doesn't suit you for X reasons, find something else. No move is indispensable !