Building a wider, more defined chest is one of the most common, yet also most challenging, fitness goals. While it's impossible to completely isolate this area, strategic training and proper technique will help you develop balanced, defined pectoral muscles. Understanding how the pectoral muscles work and which exercises target the outer chest will significantly improve your workouts. Here you'll find a guide to the best exercises for the outer pectoral muscles and tips on how to finally achieve the fuller, wider chest you've been working towards.
The anatomy of the outer breast explained
If you want to improve your outer pectoral muscles, you should be aware that there are no exercises that specifically target this smooth outer area, where the pectoral muscle is not particularly well-developed. However, understanding their function and anatomy will allow you to optimize your training.
The pectoral muscle group is a complex muscle consisting of four individual muscles: the pectoralis major, the pectoralis minor, the serratus anterior, and the subclavius.
The pectoralis major muscle is the most visible of this group, so we usually focus on it. It is thick, fan-shaped, and consists of two heads, the sternocostal and the clavicular head, which help move the upper arm towards and away from the body.
However, the other muscles play an equally important role and should not be overlooked. The pectoralis minor is a small, triangular muscle located beneath the pectoralis major. It attaches to the ribs and supports the pectoralis major and the upper back. The serratus anterior is situated slightly beneath the pectoralis major and originates from the rib cage, where it supports the upper back and broadens the lower chest. Finally, the subclavius is a small muscle located just below the collarbone. It helps stabilize the collarbone and facilitates lung expansion.
How do you train the outer part of the chest?
In reality, there is no muscle division between the outer and inner pectoral muscles, so you need to train the entire muscle group to make serious progress. This means that some of the best exercises are the same as for the rest of the chest muscles, namely cable flyes, chest dips, and various types of bench presses.
The key to a great chest workout in this demanding outer area lies in increasing the range of motion, varying your grip, and focusing on the level of tension throughout the entire movement. Muscle hypertrophy can be difficult to achieve, but consistency, discipline, and above all, patience will lead to results.
The 7 best exercises for the outer chest
Now let's look at some chest exercises with variations and tips to make your outer chest muscles look even more defined!
push-ups
Push-ups are a simple but often overlooked exercise that requires no equipment, making them particularly suitable for home workouts. To maximize chest muscle development, pay attention to proper form:
execution
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Place your hands on the floor about shoulder-width apart, with your palms flat on the floor.
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Place your toes on the ground and keep your body in a straight line.
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Focus on proper form and push your weight off the floor through the entire range of motion with your core and glutes engaged.
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Avoid rounding your back at the top and spread your elbows slightly to better engage your chest.
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Lower yourself slowly and in a controlled manner, hovering just above the ground.
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Repeat the exercise until you can't do it anymore.
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For variety, you can place a weight plate on your back, use a wide grip, hold your hands staggered, or perform quick, explosive movements by clapping overhead.
Chest Dips
Chest dips are one of the best exercises for the lower chest, but they are also an excellent way to train the entire chest musculature.
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Grab a series of parallel bars and extend your arms so that your wrists, elbows, and shoulders are in a line.
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Gently squeeze your shoulders together and down.
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Lift your feet, bend your knees and cross your feet behind you.
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Tilt your upper body slightly towards the floor, which will put more strain on your chest muscles.
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Extend your elbows as you lower yourself to 90 degrees. Don't extend your arms too far at the bottom; keep your shoulders together and your back straight.
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Slowly and carefully push yourself back to the starting position.
bench press
The bench press is a complex exercise that works several muscle groups, including the chest muscles. However, proper form is essential for effectively training the chest muscles.
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Lie face up on the bench.
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To fully engage your chest muscles, pull your shoulder blades together and bend your back.
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Hold the barbell with a grip slightly wider than shoulder-width on both sides (or use your cable machine) to increase the stretch and overall workload on the chest muscles.
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Lift the bar and lower it to your chest in a slow, controlled movement.
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Push the bar back up, keeping your chest tense, shoulders pulled in and back arched so that your shoulders don't round and your chest doesn't collapse.
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For variety, you can change the tilt or downward angle, or use a narrow grip.
Cable Flys
Cable flys primarily target the chest muscles and are therefore ideal for home workouts using a cable machine such as the... Speediance Gym Monster 2.
execution
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Set both roles to the top level.
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Grab the handles and position yourself in the middle of the machine, either with your feet shoulder-width apart or in a staggered stance to vary the angle.
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Keep your palms facing outwards, your back straight and neutral, while bending slightly from the hips.
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Pull the weight, bringing your hands together in the middle of your chest.
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Extend your arms slightly backward at the highest point of their range of motion, maintaining a slow, even movement.
Bench press with dumbbells
The dumbbell bench press is another effective chest exercise that leads to significant results if you focus on tensing your chest muscles and feeling the stretch and tension at the end of each repetition.
execution
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Lift the dumbbells with a wide grip and palms facing forward until they reach your hips, then sit down on the bench.
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Lie back on the bench and hold the weights close to your chest.
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Inhale and press the dumbbells upwards until they are fully extended at the top. Don't just use your triceps to push your hands up and down without engaging your chest muscles. Instead, engage your chest muscles and let your elbows slide gently apart, as you would in dumbbell flyes, to increase the range of motion and focus on the tension in your chest.
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Lower the dumbbells slowly and with control, focusing on the stretch and tension, until the handles are at chest level, and repeat the exercise.
Cable Crossover
With the Speediance Gym Monster 2 You can safely train your chest muscles without the risk of unsupported movements that could lead to injury. This variation utilizes a crossover movement and increases the stretch, which is one of the best methods for building chest muscles.
execution
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Adjust the machine so that the D-handle rollers are at shoulder height.
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Grip the handles in the middle of the machine, feet shoulder-width apart or staggered.
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Extend your arms and chest forward with your palms facing outwards and your elbows slightly bent.
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Bring the cables forward in front of your body and cross your hands over each other so that your wrists form an “X”.
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Slowly and with control, raise your arms again until they are slightly above your back. Take a short break before continuing.
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Variations include, for example, switching the hand that is on top and changing the height of the cables.
Landmine Press
Landmine presses are a good exercise for beginners that targets the upper chest while protecting the shoulders. They can also be performed with both hands to better work the chest, or with just one hand for variety.
execution
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Stand with your feet shoulder-width apart.
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Bring the barbell to chest height and grip the bar with an overhand grip.
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Push the bar over your head and slightly in front of you.
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Make a slow, controlled movement and bring the bar back to chest height.
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Variations include using one hand, lifting the barbell to one shoulder, switching shoulders, and even lowering it to the floor in a kneeling position. All these variations help to increase the range of motion and better develop this complex muscle group.
What to do if your outer breast still isn't growing?
If, despite your efforts and without ever missing a chest workout day, you still feel that your outer pectoral muscles are underdeveloped, here are some tips:
Build up tension at the muscle origin
The pectoral muscles begin directly at and above the armpit, and this is exactly where you should focus your mind-muscle connection on the shape and tension throughout the entire movement sequence.
More tension in the stretched position
Similar to building tension at the muscle insertion, it's also important to focus on generating more tension in the extended position. This is the most difficult part of most movements, which most people try to rush through. Instead, concentrate on expanding your ribcage and achieving a full range of motion in the extended position to ensure you feel good muscle activation in that outer chest area.
Progressive overload
Progressive overload is key to achieving hypertrophy. Always start with light weights and increase them gradually to avoid injury. Also, make sure you're doing enough repetitions for hypertrophy, typically 3-6 sets of 6-12 repetitions.
Variety of angles
An often overlooked but simple method to strengthen the outer pectoral muscles is to train them from multiple angles in different exercises, in order to target this complex muscle group in slightly different ways.
Focus on posture
Poor posture, both inside and outside the gym, can lead to rounded shoulders and a hunched back, which makes the chest muscles appear weaker. Pay attention to proper form and posture during and after your workout.
Adequate nutrition
Ultimately, a balanced diet is crucial for muscle growth. Focus on high-quality, lean protein.
Frequently Asked Questions
Is the outer pectoral muscle genetically determined or built up through training?
The outer chest area is a challenging region, as it is part of a complex muscle group. While genetics plays a significant role in overall appearance, proper, targeted training can maximize muscle development.
How long does it take to see gains in the outer breast area?
The outer pectoral muscles are a difficult muscle group to train, so patience is required. With consistent, intensive training, a focus on proper technique, variations from different angles, and good nutrition, you can see initial results within four to twelve weeks, while it may take several months to achieve more significant progress.
The growth of the outer pectoral muscles requires form, focus, and progressive overload.
Building your outer pectoral muscles requires patience, precision, and intelligent training. By focusing on range of motion, muscle tension, and varying angles, you'll strengthen your chest muscles from all directions, achieving a broader, more powerful look. Consistency, progressive overload, and proper nutrition will get you there. And if you want to train more efficiently at home, this offers you... Speediance Gym Monster 2 The versatility and control you need to build truly well-shaped pectoral muscles – all from the comfort of your own home.
