Outer Chest Exercises

One of the more difficult aspects of the pectoralis major to target, the outer chest must be developed to achieve full pectoral development. By incorporating a wide grip during pressing motions or by bringing the arms wide of the body during specific outer chest exercises, this location of the chest can be targeted.

This particular region of the chest may seem tedious or even dangerous at times to target as the hand positions or bar placement used can borderline hyper-extension of pectoralis major.

A list of outer chest exercises:

Incline Flys (Dumbbell)

Never to be executed with heavy weights, incline flys are performed on an incline bench. They expand the thorax while blasting the upper pectorals.

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Pec Deck Flys (Machine)

Pec deck flys is a fantastic chest exercise that allows for focus on the inner and outer chest. These are an ideal exercise to work on defining the chest, whether it is for definition or developing pectoral striations.

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Standing Crossover Flys (Cable)

Crossover flys with cables is a dynamic chest exercise that allows for broad muscular recruitment through the large range of motion and variety of positions it offers. They are particular unique in that they can put substantial focus on the inner chest muscles (the sternal head).

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Straight-Armed Flys (Machine)

Straight-armed flys, much like pec dec flys, is a simple chest exercise that allows for broad muscular recruitment through a large range of motion. These are an optimal exercise to work on defining the chest, whether it be toning or developing striations.

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