The chest muscle, also known as the pectoralis major, is composed of two primary muscle heads. The clavicular head is at the top portion of your chest and stretches from the center of the clavicle to the top portion of the humerus, or arm, bone. The sternal head is the largest chest muscle, and originates from the sternum between the second and sixth ribs, and attaches near the top of humerus. To effectively tone the chest muscle, men should work to fully fatigue the entire pectoralis major muscle group.

Muscle Toning Basics

Step 1

Select a weight to fatigue the chest muscles within 90 seconds of starting the movement, suggests Jessica Matthews, M.S., E-RYT. The actual weight load will vary depending on your current strength level.

Step 2

Alter the number of repetitions and sets based on your fitness goals. The American College of Sports Medicine suggests performing five to eight reps with a goal of one to three sets to increase muscular strength. To enhance muscle endurance, complete 15 to 20 reps with a goal of one to three sets, and for muscular power, perform three to five reps within one to three sets.

Step 3

Engage in proper rest between sets and workout sessions to promote muscle growth, or hypertrophy. Since the goal when toning muscles is to promote muscular hypertrophy, rest one to two minutes between each set. To promote muscular growth, rest for one to two days between workout sessions; however, the more intense an exercise, the longer the rest period may need to be.


Step 1

Sit on an incline bench while holding a pair of dumbbells. This exercise, known as the dumbbell incline bench press, isolates the clavicular pectoralis major muscle group. Push your lower back into the backrest, and place your feet wider than shoulder-width. Position the dumbbells so they rest beside your chest with your thumbs pointing toward each other. Press the dumbbells up toward the ceiling. Stop the movement when your elbows are almost fully extended. Lower the weight back to the starting position. Repeat the necessary number of repetitions and sets to meet your fitness goal.

Step 2

Lower yourself onto a flat weight bench. Known as dumbbell flies, this exercise isolates the sternal pectoralis major muscle group. Hold the dumbbells so they are resting directly above your chest with your thumbs pointing toward the wall behind you and your palms facing each other. Leave a slight bend in your elbows. Slowly lower the weights down to your side while keeping your arms extended. Stop the motion when you feel a stretch in your chest. Return to the starting position. Repeat the necessary amount of repetitions and sets based on your fitness goals.

Step 3

Lower yourself onto the floor. The standard pushup movement targets the sternal pectoralis major muscle group. Lower yourself to the floor, and support your lower body on your toes. Position your hands wider than shoulder-width and support your upper body through your palms. Keeping your head, neck and back in a straight line, lower your body to the floor by bending your arms. Lower until your chest is 3 to 6 inches from the floor. Push through your palms and raise your body to the starting position. Repeat 10 to 15 repetitions with a goal of completing one to three sets.


  • If the standard pushup is too difficult, lower your knees to floor for a modified version.

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