How to Make Your Pecs Smaller

The pectorals can make or break your aesthetics due to their central positioning in the upper body.
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If you are "suffering" from a case of rapid chest muscle growth, but want to continue training the muscle group, then you need to alter a single component of your pecs training regimen: repetitions. By increasing the rep range to 15 to 25, or even as high to 50, you provide a different stimulus to your muscles, mainly increasing muscular endurance. Doing this type of training overtime will lead to atrophy -- muscle loss -- of your pecs. Apply this higher rep training style to upper pec exercises, such as the incline dumbbell bench press, and lower pec exercises, such as the decline dumbbell fly.

Incline Dumbbell Bench Press

    Grasp a dumbbell in each hand and sit on the weight bench.

    Lie back on the incline part of the bench and hold the dumbbells over your upper chest with your arms extended.

    Bend your elbows to lower the dumbbells by each side of your upper pecs. Keep your chest up during the entire range of motion.

    Extend your elbows to return the dumbbells up to the initial position.

Decline Dumbbell Fly

    Put your feet under the roll pads of the decline bench and lie back on the bench.

    Grab a dumbbell in each hand and hold the dumbbells over your lower chest with your arms slightly bent and elbows pointing out.

    Move the dumbbells downward in an arc motion until each is near lower pec level. Make sure you hold your chest up during the entire range of motion.

    Move each dumbbell upward in an arc motion until they are centered over your pecs.


    • You can also do the incline dumbbell fly to further work your upper pecs and the decline dumbbell bench press for your lower pecs. Do three to five sets for each exercise in your pectoral workout routine. To ensure you complete at least 15 reps per set, you must use a lighter resistance.


    • Do not perform more than two pectoral workouts per week to avoid falling into an overtraining state, which can eventually lead to serious injury due to a lack of muscle recuperation.

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