Building a broader, more defined chest is one of the most common but challenging fitness goals. While you can’t completely isolate this area, strategic training and proper technique can help you develop balanced, sculpted pecs. Understanding how the pectoral muscles work and which exercises emphasize the outer region will make your workouts far more effective. Here’s a guide to the best outer pectoral exercises and tips to finally achieve that fuller, wider chest you’ve been working for.
Outer Chest Anatomy Explained
If you’re looking to enhance your outer chest, it’s crucial to understand that there are no exercises that specifically target that smooth outer region where the pectoralis lacks major definition. However, understanding their function and anatomy will give you an advantage in your training.
The pectoralis group is a complex muscle made of four individual muscles: the pectoralis major, pectoralis minor, serratus anterior, and the subclavius.
The pectoralis major is the most visible of the group, so it’s the one we tend to focus on. It’s thick, fan-shaped, and consists of two heads, the sternocostal and clavicular heads, that help move your upper arm towards and away from your body.
However, the other muscles play equally important roles and should not be overlooked. The pectoralis minor is a small triangular muscle beneath the pectoralis major, where it connects to your ribs and supports your pectoralis major and upper back. The serratus anterior is slightly below the pectoralis major, originating on the rib cage, where it assists the upper back and adds width to the lower chest. Finally, the subclavius is a small muscle located just below the clavicle, which helps stabilize the collarbone and allows the lungs to expand.
How Do You Work the Outside of Your Chest?
The reality is that there is no muscle separation between the outer and inner pectoralis muscles, so you must work the group as a whole to see serious gains. This means that some of the best exercises are the same as those for the rest of the pectoralis region, namely cable flyes, chest dips, and press variations.
The key to a great chest workout in that challenging outer region is to increase the range of motion, use grip modifications, and focus on the degree of tension throughout the entire motion. Muscle hypertrophy can be tough to achieve, but consistency, discipline, and, above all, patience will yield results.
7 Best Outer Chest Exercises
Now, let’s look at some chest workout exercises with variations and tips to help get those outer pecs looking more ripped!
Push Ups
Push-ups are a simple yet often overlooked exercise that requires no equipment, making them especially helpful for at-home workouts. To maximize pectoral muscle gains, pay attention to proper form:
How To Do It
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Place your hands about shoulder-width apart, palms flat on the floor.
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Place your toes on the floor, keeping your body in a straight line.
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Focus on proper form, pushing your weight off the floor with core and glutes engaged throughout the full range of movement.
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Avoid rounding your back at the top, and slightly flare your elbows to better engage your chest.
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Use control to lower yourself slowly, hovering just above the floor.
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Repeat until failure.
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For variation, add a weight plate to your back, use a wide grip, stagger your hands, or use fast, explosive movements by adding a clap at the top.
Chest Dips
Chest dips are one of the best lower-chest exercises, but they’re also an excellent way to fire up your entire pectoral region.
How To Do It
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Grip a set of parallel bars and extend your arms so your wrists, elbows, and shoulders line up.
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Squeeze your shoulders slightly together and down.
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Lift your feet, bend your knees, and cross your feet behind you.
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Angle your torso just slightly toward the floor, which will place more load onto your pecs.
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Unlock your elbows as you lower to 90 degrees. Don’t extend too far at the bottom; keep your shoulders squeezed and your back straight.
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Push back up to the starting position slowly and carefully.
Bench Press
The bench press is a compound exercise that targets multiple muscle groups, including the chest. But, to target the pecs effectively, proper form is essential.
How To Do It
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Lie on the bench facing upwards.
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To fully engage your pecs, squeeze your shoulder blades together and allow your back to arch.
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Use a grip just wider than shoulder-width apart on either side of the barbell (or use your cable machine) to increase stretch and overall pectoral engagement.
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Lift the bar and bring it down to your chest in a slow, controlled movement.
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Push back up, keeping the chest engaged, shoulders squeezed, and back arched so your shoulders don’t round and your chest doesn’t cave in.
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For variation, change the incline or decline angles or use a close-grip.
Cable Flyes
Cable Flyes involve major chest extension, making them a great workout you can do at home using a cable machine like the Speediance Gym Monster 2.
How To Do It
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Set both pulleys at the top level.
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Grip the handles and bring yourself to the center of the machine, either with feet shoulder-length apart or in a staggered stance for angle variation.
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With palms facing outward, keep your back neutral and straight while you hinge slightly at the hips.
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Pull the weight, moving your hands to meet in the middle of your chest.
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Slightly extend your arms back at the top of their range of motion, maintaining a slow, steady movement.
Dumbbell Bench Press
Dumbbell bench presses are another effective chest exercise that yields significant results when performed with a focus on squeezing the pectoral muscles and experiencing the stretch and tension at the bottom of each rep.
How To Do It
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With a wide grip and palms facing forward, lift the dumbbells to your hips and sit on the bench.
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Lie back on the bench and keep the weights close to your chest.
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Breathe in and press the dumbbells to lockout at the top. Don’t just push your hands up and down with your triceps, leaving your chest muscles out. Instead, squeeze the pectorals and let your elbows softly drift apart, like dumbbell flyes, increasing the range of motion and focusing on tension in the pectoral region.
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Slowly lower the dumbbells in a controlled manner, focusing on that stretch and tension throughout until the handles are level with your chest, and repeat.
Cable Crossover
The Speediance Gym Monster 2 allows you to safely train your pecs without the risk of unsupported movements that can lead to injury. This variation uses a crossover movement and increases the stretch, which is one of the best ways to develop the chest.
How To Do It
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Set up the machine with the D-handle attachment pulleys at shoulder level.
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Grip the handles at the middle of the machine, feet shoulder-width apart or staggered.
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With palms facing outward, extend your arms and chest outward with your elbows at a slight bend.
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Bring the cables forward to the front of your body and cross your hands over each other to form an “X” with your wrists.
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Extend your arms back to the top of the movement, slightly beyond your back, in a slow, controlled manner. Pause briefly before continuing.
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Variations include switching which hand is on top and changing the cable height.
Landmine Press
Landmine presses are a good beginner workout that targets the upper chest and is easy on the shoulders. It can also be done two-handed to engage the chest better, or with just one hand for variation.
How To Do It
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Stand with feet shoulder-width apart.
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Bring the barbell to chest height and grip the bar in an overhand position.
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Press the bar over your head and slightly out in front of you.
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Maintain a slow, controlled motion and bring the bar back to chest level.
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Variations include using one hand, bringing the barbell to one shoulder, alternating shoulders, and even getting to the floor in a kneeling position. All of these will help increase the range of motion and better build this complex muscle group.
What To Do if Your Outer Chest Still Isn’t Growing
If, despite your efforts and never missing a chest day, you still feel your outer pecs are underdeveloped, here are some tips:
Develop Tension at the Muscle Origin
The pecs originate just at and above the armpit, and this is where you should focus your mind-muscle connection on form and tension through the entire range of motion.
More Tension in Elongated Position
Similar to developing tension at the muscle origin, it’s also critical to focus on creating more tension while in the elongated position. This is the most difficult part of most movements and one where people try to leave more quickly than they should. Instead, focus on chest expansion and a full range of motion while in the elongated position, ensuring you really feel good muscle activation in that outer pectoral region.
Progressive Overload
Progressive overload is the key to achieving hypertrophy. Always start small and gradually increase your weights to avoid injury. In addition, ensure you’re doing enough reps for hypertrophy, generally 3-6 sets of 6-12 reps.
Angle Variety
An often-overlooked yet simple way to enhance the outer chest is by engaging it from several angles during different exercises to target this complex muscle group slightly differently.
Focus on Posture
Poor posture, both inside and outside the gym, can cause rounded shoulders and a hunched back, resulting in a weaker-looking outer chest. Focus on proper form and posture during and after workouts.
Proper Nutrition
Ultimately, a balanced diet is crucial for promoting muscle growth. Focus on high-quality, lean protein.
Frequently Asked Questions
Is Outer Chest Genetics or Training?
The outer chest is a challenging region to build because it’s part of a complex muscle group. While genetics plays an essential role in overall appearance, proper, targeted training can maximize muscle development.
How Long Does It Take To See Outer Chest Gains?
The outer chest is a difficult muscle region to develop, so patience is key. With consistent, intense training, focusing on proper form, variations from multiple angles, and good nutrition, you could see gains in four to 12 weeks, while more significant progress may take several months.
Outer Chest Growth Demands Form, Focus, and Progressive Overload
Developing the outer chest requires patience, precision, and smart training. By focusing on range of motion, muscle tension, and angle variety, you’ll strengthen your pecs from every direction and create that wider, more powerful look. Consistency, progressive overload, and proper nutrition will take you the rest of the way. And if you want to train more efficiently at home, the Speediance Gym Monster 2 provides the versatility and control needed to build a truly sculpted chest, all from the comfort of home.
