How to Make Pectorals Move: 11 Steps (with Pictures)

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How to Make Pectorals Move: 11 Steps (with Pictures)
How to Make Pectorals Move: 11 Steps (with Pictures)

Muscled professional wrestlers and action movie stars can scare opponents just by moving a couple of muscles. If you want to learn how to flex your pectorals like Vin Diesel, Arnold Schwarzenegger and UFC stars, check out the workout right after to emphasize your chest muscles and the tricks to make them stand out more.


Part 1 of 2: Flexing the Pectorals

Bounce Pecs Step 1

Step 1. Focus on exercises that increase blood circulation in your chest

Certain types of exercise increase circulation in the region. Every time you want more “swollen” pectorals, try doing 20 push-ups. Try to work them for at least a minute. This type of movement forces the blood to that muscle group, increasing its volume and facilitating its flexion in a way that is visible.

If you've just finished a workout, know that this is the perfect time to flex your chest in front of the mirror for a while. Check the difference when flexing it. It may take a while for the result to meet your expectations, but you'll always get better results after exercising than if you were just standing still

Bounce Pecs Step 2

Step 2. Use the mirror to your advantage

To make the pectorals literally pop out in the eyes, they need to be big enough when they are flexed so that the spasm is visible during the flexion. The right way to practice is to stand in front of the mirror in the weight room or where you train and stand bare-chested so you can get a better view of your chest.

To maintain your muscle memory, always try to practice in front of the mirror so you can combine the feeling of flexing your chest with the effect you want. Even if your chest doesn't stand out so much at this point, you'll feel stronger instantly

Bounce Pecs Step 3

Step 3. Contract your pectoral muscles

In the mirror, with the region well exercised, keep your arms straight down at the sides of the body and try to contract this muscle group. It's much easier to do this after a training session. If your muscles are still warm from the exercise, you will be able to quickly feel whether or not you are doing the right movements.

  • Rotate your arm (the part known as the humerus, which runs from your shoulder to your elbow) toward your chest to feel the flexion. This is because one of the functions of the pectoralis major muscle is to allow your arm to rotate.
  • You still don't have to worry about flexing each pectoral separately. In this step, try to focus on flexing both pectorals at the same time. This in itself is difficult for beginners.
  • Most people aren't used to flexing their pectorals on purpose. But doing the right exercises regularly allows you to learn where that muscle group is and how to flex it as easily as flexing your biceps.
Bounce Pecs Step 4

Step 4. Try to work with each pectoral singly

The more you practice and exercise your chest muscles, the closer you will come to achieving your goal of having enough body awareness to flex them separately. Try to isolate each one of them, flexing them independently from the other muscles. When you notice in the mirror that the effect is getting close to what you want, keep moving and keep flexing until the pectorals start to bounce.

Once you find the right move, keep practicing. Some people have to do strength training for a long time before they start noticing results like bouncing pectorals. If you can flex them singly, this can be considered quite an achievement in itself

Bounce Pecs Step 5

Step 5. Work on maintaining your pectorals

Once you're able to flex your muscles the way you want, it's important to commit to keeping your chest strong and avoiding muscle wasting. In fact, the factor that weighs the most when making the pectorals bounce is the size of that muscle group. If you managed to make them jump, congratulations. Now, it's chasing training so they stay big.

Part 2 of 2: Increasing Your Pectoral Muscle Mass

Bounce Pecs Step 6

Step 1. Start working out your chest regularly

If yours isn't popping in the eye like a wrestling strongman, it's probably because your chest isn't big enough yet. There is no reason to be ashamed. You need to work out a lot for the pectoral muscle to grow and appear like a bodybuilder's. And that's what makes the movement so impressive. For all that, keep working to increase the volume of that muscle group.

Bounce Pecs Step 7

Step 2. Dedicate yourself to the barbell bench press.

Working out your forearms is the best way to increase your pectoral muscles. And there is no surer bet than the good old barbell bench press. Go high intensity with a decent amount of weight to start pumping your chest.

  • Depending on your experience with strength training, it may be better to start with more or less weight. Ideally, it should be challenging in all the reps you have to do, but light enough for you to make it to the end of your workout. What is quite common is to see the practice of 3 sets of 10 or 15 repetitions with a short break between each session.
  • Try alternating the bench press up and down in your workout to work both the upper and lower pectorals, respectively. Try to use the same amount of weight and reps on each incline to keep your pecs worked evenly.
Bounce Pecs Step 8

Step 3. Do push-ups

Don't have access to equipment such as a barbell bench press? Work around this problem with plyometric exercises, which use your body's own weight to work the musculature. And bending is a great example. It is an effective way to build muscle mass, as well as promoting the contraction needed to develop the chest. Do a few sets and go as slowly as possible to feel your muscles burning for real.

Wide-open push-ups and incline push-ups are also great ways to work different parts of the chest and break up the monotony of training. To keep this muscle group strong and healthy, avoid doing the same type of push-ups every time

Bounce Pecs Step 9

Step 4. By far the best way to build chest muscle is by doing dumbbell bench presses

Lying on your back, take a weight in each hand and raise your arms. Then lower them so that they are perpendicular to your body. Try to keep your arms slightly bent. Bring your hands together above your face again before starting a new repetition. Use a weight that will challenge your entire body.

If you have access to a weight room, you can use the chest device. You can do an exercise much like the dumbbell bench press, but with the difference that you can be seated

Bounce Pecs Step 10

Step 5. Do a workout that works your entire body in less than 5 minutes

Increasing chest muscle mass needs to be part of a workout that includes the other muscle groups as well. What is certain is that chest exercises are included in a full-body workout routine.

Be very careful not to get too heavy and overtrain your pectorals. The exercises dedicated to this region should be part of a comprehensive and complete program to gain strength and muscle mass. In other words, you can't just work out the chest. The result will not be harmonious, apart from the chance of causing orthopedic problems

Bounce Pecs Step 11

Step 6. Follow a diet high in lean protein and low in fat.

To gain chest muscle mass, you need to work out and eat more protein. Skinless chicken, whole grains, and nutrient-rich vegetables should be an important part of your daily diet.

It's no use working out like crazy if you're still gobbling up hamburgers and pizza every day. Even if the breastplate grows, it will be covered with a layer of fat. This means that chest flexion ends up going unnoticed in a “fluffy” chest


  • In the beginning, lift your arms and bend them in front of your chest to make it easier to contract. When your chest gets bigger and stronger, lower your arms further. And once you get to the point of contracting your muscles with your arms down, you'll be able to make your pectorals pop into your eyes (literally).
  • When doing push-ups, avoid using supports. You may be able to do more reps, but traditional push-ups are best for strengthening and defining muscles.


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