If you want to sculpt sleeker-looking pectoral muscles, it's possible with regular physical activity.However, the right exercises are important to achieving the chest workout you're looking for.You can't spot-reduce fat on any part of your body, including the pectoral muscles, with exercises to work those specific muscles.An effective approach will include strength training and cardiovascular activity to burn fat throughout your body and tone your pectoral muscles.Step 1
Tone your pecs with bench dumbbell flies.Lie flat on an exercise bench.Bend your knees slightly and plant your feet firmly on the opposite end of the bench from your head.Hold a dumbbell in each hand.Lower each dumbbell to the side of your body, to shoulder level or a few inches below shoulder level.Slowly lift the weights back to the starting position and perform eight to 12 repetitions.
Step 2
Use pushups to target your pectoral muscles.Lie stomach down on an exercise mat, hands aligned under your shoulders.Slowly get into pushup position.Lower into a pushup, keeping your body stable and not allowing your spine to sag.Push back up to starting position; repeat eight to 12 times.
Step 3
Circuit-train to create stronger pectoral muscles.Circuit training allows you to combine pectoral toning exercises with cardio activity to burn more fat and sculpt your pectoral muscles.Start out with a toning exercise, such as the bench dumbbell fly.After completing eight to 12 repetitions, switch to cardio activity, such as jogging, for several minutes.Rotate between a new pectoral exercise and jogging for your entire workout session.
Step 4
Select the right workout frequency.For pectoral fat burning, MayoClinic.com recommends at least 30 minutes of cardio activity daily.You also need a minimum of two pectoral toning sessions weekly.Increase the frequency of your strength training to achieve toned pectoral muscles faster --- you can work this muscle group as many as three to four times weekly.
Tips and Warnings
Select cardio exercise that shed the most calories to sculpt your pectoral muscles quicker.Vigorous activities, like jumping rope, swimming laps and running, are a few high-calorie-burning options.Discuss an appropriate activity level for your situation with your doctor.
Don't work your pectoral muscles on consecutive days.Allowing a day of rest for the pecs will promote muscle recovery and building.
