Q:

How Can I Develop My Chest?

I have very underdeveloped pectorals to the point that they are almost breast like. I run and workout often but it doesn't seem to help much. What can I do to fix this problem?

Aug 14, 2008
Outside
Outside Magazine

   Photo:forced rhubarb via Flickr

A:

Reaching your goal is going to require a combination of fat loss and muscle gain. You are running and working out currently, and that is good, but to lose the fat on your chest you're going to have to increase your total caloric expenditure and the intensity of your aerobic training so your entire body becomes lean. You can't just lean out your chest without leaning out everywhere. Fortunately, incorporating more target=ed chest exercises into your resistance training will help increase your caloric expenditure and take you one more step toward leaning out your chest. It will also build lean body mass to replace fat.

The following are just a few exercises I'd recommend:

Flat DumbBell Chest Press
3 sets x 8-10 reps, 60-90 second rest between sets

Seated Cable Row
3 sets x 8-10 reps, 60-90 second rest between sets

Incline DumBell Fly
3 sets x 10-12 reps, 60-90 second rest between sets

Bent Over DumBell Reverse Fly
3 sets x 10-12 reps, 60-90 second rest between sets

With these four movements, you'll not only develop showy chest muscles, but you'll train the whole upper body to be strong. Looks are one thing, but function and health are more important. I see too many people create unhealthy muscle imbalances by doing too many presses without pulls. You also have to use challenging weights to the point you're just getting through the final set and continue to increase the weight you're using as you adapt and gain strength. A lot of athletes I talk to who are in similar circumstances go to the gym and go through the motions, but they don't include enough intensity in either the aerobic or strength portions of their workouts. In order to produce change you need to apply enough stimulus to make your body adapt.

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