Your pectoralis major is the largest muscle group in your upper body. Consisting of the inner, lower and upper pectorals, pectoral exercises work all of these muscles to help you develop the kind of ripped, defined chest that really shows off your physique.

One thing which every bodybuilder knows is that if you want to build new muscle, you have to do two things: get plenty of protein in your diet and use exercise start developing. As a bodybuilder, your diet needs to contain at least 25% protein and around 40% unrefined carbs from natural sources. The rest of your diet should consist of fiber-rich foods and healthy fats.

Pectoral Exercises should be the total focus of one workout per week. Other muscles will get worked in this routine, but only as incidental to the pectoral exercises. The exercises will involve barbells, dumbbells and body-resistance moves.

A pectoral exercises routine should start with the heaviest weights. Work down from exercises using the heaviest weights to the lightest ones for the best results.

Intermediate level bodybuilders will probably want to do three sets of these exercises, with 8 to 10 repetitions each. If you’re further along, however, then you can try doing five sets instead with slightly heavier weights, consisting of 6 to 8 reps.

Bench Press, with Barbell, Wide-grip

Start by lying on the bench with your feet placed flat against the floor. Grip the bar, keeping your hands about double your shoulder width from one another. Lower the bar down to your upper chest, hold for a second and return it to its original position.

Begin with a one set as a warm-up with a moderate weight. Perform the next sets with the maximum weight you can handle for eight to ten repetitions.

Keep your back against the bench throughout and use smooth, slow movements – arching your back or lifting your buttocks off the bench can strain your neck and cause injury.

Front Barbell Raise, Incline

Use a lighter barbell for this one. Start by gripping the barbell with your arms down and your palms facing down. Lift the weight overhead until your arms are extended over and behind your head in a smooth motion.

Dumbbell Flies, Flat Bench

Using two moderately heavy dumbbells and lying supine, begin with the dumbbells held straight up. Lower them smoothly while bending your arms slightly at the elbow. The finish point should be with your arms parallel with the floor. Don’t hyperextend your shoulder joints.

Incline Press with Barbell, Wide-Grip

Lower the bar from overhead down to your upper chest, performing eight to ten reps. Use a heavy weight for this one; your muscles should be exhausted afterwards.

Decline Press with Barbell, Wide-Grip

Begin this exercise with your arms perpendicular to the floor and lower the bar to your upper chest in a slow movement. Perform eight to ten repetitions.

Flat Bench Dumbbell Press

Begin the move with the dumbbells straight overhead and then lower them to your chest keeping your elbows high and your upper arm nearly parallel with your shoulders. Use heavy dumbbells for eight to ten reps.

Flat Bench Dumbbell Pullover Press Lateral

Using medium weight dumbbells and beginning the move with the weights at your chest, rotate the dumbbells past your head towards the floor. In one movement, bring them back to your chest and press them overhead and then immediately perform a lateral fly with your arms bent at a forty-five degree angle.

Push-Ups Hands Together

This one needs no explanation; use a standard push-up position and do slow push-ups, repeating as many times as you can before exhausting your muscles.

And that completes your pectoral exercise workout. Bring on those ripped chest muscles!