Outer Chest Workout: Sculpt & Define

Perform isolateral movements, like the dumbbell front raise, for increased emphasis on the outer chest.

Here’s how to do a dumbbell front raise:

• Hold a dumbbell with an overhand grip.
• Raise the dumbbell above your head with palms facing forward, stopping when your arm reaches a 45-degree angle relative to your shoulder.
• Lower the weight to the front, stopping just before it meets the torso.
• Repeat for the desired number of reps.
• Switch sides and perform the same number of reps.

4. Cable Fly

The cable fly promotes a fixed range of motion and consistent tension and is a beneficial exercise for upper-body development.

Here’s how to do cable flys: 

• Stand at a cable machine and adjust the cable handles to shoulder level.
• Grab both handles with a neutral grip.
• Step forward into a split stance.
• Keep elbows slightly bent as you completely open your arms, feeling the pecs stretch.
• Slowly bring hands together and pause when hands meet in front of you at chest height.
• Repeat for the desired number of reps.

Bench pressing is essential for a complete chest workout as it targets the upper part of the chest while also recruiting the outer chest.

Use the incline bench and a wide grip for the most outer chest benefit.

Here’s how to do it:

• Set an adjustable or incline bench to a 35-degree angle.
• Hold the bar with a wide grip.
• Lower the bar towards the upper chest.
• Push the bar straight up and focus on contracting the outer chest.
• Pause briefly at the top.
• Repeat for the desired number of reps.

6. Chest Dips

The chest dip movement is compound, requires balance and stability to master, and is an effective exercise for targeting the chest, particularly the outer pecs. Avoid rounded shoulders, which can lead to shoulder pain.

Here’s how to do chest dips:

• Step up onto a dip station.
• Position hands with a neutral grip.
• Begin the dip by unlocking the elbows and slowly lowering the body.
• To engage the chest, lean forward with elbows wider.
• The forearms should be almost parallel to the floor.
• Drive back up by pushing through your palms.
• Repeat.

Cable crossovers are variations of the fly and are the perfect exercise for stimulating the outer chest.

Here’s how to do it:

• Adjust the handles toward the top of the rail, forming a ‘Y.’
• Step away from the machine and stagger your feet.
• Bring arms down and forward to the navel, focusing on chest/deltoid joints.
• Hands cross at the front, forming an ‘X,’ putting tension on the outer chest.
• Return arms to starting position.

Also Read: Cable Crossover Alternatives For a Ripped Chest

8. Dumbbell Fly

The dumbbell fly is one of the key chest exercises that primarily works the outer and middle chest but can be adjusted to target other areas, like the lower chest.

Here’s how to do dumbbell flys:

• Lie on a flat bench with dumbbells at your sides.
• Have a slight bend in your elbows.
• Pull the dumbbells up toward the midline of your chest, keeping your arms extended above.
• Focus on moving arms through the outer chest, stopping when weights touch or can’t move closer.
• Slowly bring weights back to the sides and repeat.

A pec deck machine is an excellent tool for chest exercises, as it offers a fixed range of motion and a consistent level of tension on the outer chest muscles.

Here’s how to do it:

• Position oneself on the pec deck, facing away from the weight.
• Adjust handles so arms start slightly behind the chest.
• Squeeze handles together toward the chest, focusing tension in the outer areas.
• Stop when handles are directly in front and return to the starting position.
• Repeat for the desired number of reps.

“The pec deck works both your chest and its supporting muscles, primarily your pectoralis major, which is the muscle that allows you to swing and bring your arms together.”

- Caleb Backe, MBA, CPT, Business & Wellness Consultant

10. Dumbbell Pullover

The dumbbell pullover works multiple muscle groups, like the chest and back, but is typically done on chest day because it puts a lot of focus on the outer chest.

Here’s how to do it:

• Lie on a flat bench.
• Hold a dumbbell above you in both hands.
• Bring the dumbbell back behind your head and stop when the arms parallel the ground.
• Pull the dumbbell up over your head, stopping just above your chest.
• Return the weight behind your head while keeping tension at the start and emphasizing the outer chest.
• Repeat for the desired number of reps.

Here are four ways to enhance your outer chest hypertrophy gains.

1. Mental Focus

It’s not all physical. It is possible to mentally focus on muscle recruitment during exercise, increasing the effectiveness of a workout.

According to a study from the Journal of Sports Science and Medicine, establishing mind-muscle control during your lifts can enhance your muscle gains [2].

So, by extension, mentally focusing on the outer chest during your chest exercises can improve muscle recruitment.

2. Reps and Load

For maximum hypertrophy, I've found that training the outer chest within 8–12 reps is sufficient.

While you can go heavier with the weights and do fewer reps to boost your power output, I'd only recommend doing so under the supervision of a spotter.

3. Grip

Your grip is a critical factor in chest exercises. A close grip emphasizes the inner chest musculature. A wider grip targets the outer chest region, serratus, and front deltoids.

Learn More: Benefits of Grip Strength You Should Care About

Barbells and dumbbells are both suitable for chest muscle activation and development.

Barbells allow you to lift more weight but can restrict your range of motion and muscle recruitment.

Dumbbells offer more variation in the range of motion and tension across multiple muscles, emphasizing the outer chest.

Incorporate the following best exercises for the outer chest into your workout plan to maximize results in creating pectoralis major definition.

As with any weight-training regimen, engage in dynamic stretching before doing your outer chest workout to reduce the risk of injury [3].

The shoulder joint is complex and performs various movements. Without stretching, the shoulder and chest are prone to injuries, especially the outer chest.

Stretching doesn’t take much time. Even 1–2 minutes of stretches, like arm circles, should warm up your chest.

I'd also highly recommend doing a quick static stretch of your chest muscles, but only after your workout. Doing so before your workout may affect your strength output [4].