Pectoral Strengthening Exercises

Written by Brett Harrop

Updated: 28 February 2022

The following pectoral strengthening exercises are designed to improve the strength of the pectoral muscles (figure 1). You should discuss the suitability of these pectoral exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.

Begin with the basic pectoral strengthening exercise. Once this is too easy, progress to the intermediate pectoral exercises and eventually, the advanced pectoral exercises.

Pectoral Strengthening – Basic Pectoral Exercise

To begin with, the following basic pectoral strengthening exercise should be performed approximately 3 times daily. As your strength improves, the exercise can be progressed by gradually increasing the repetitions or frequency of the exercise provided it does not cause or increase pain.

Knee Push Ups

Begin this exercise in the push up position on your knees as demonstrated (figure 2). Keeping your back and neck straight, slowly straighten your elbows until they are straight, tightening the pectoral muscles, then return to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Pectoral Strengthening – Intermediate Pectoral Exercises

The following intermediate pectoral strengthening exercises should generally be performed 1 – 3 times per week provided they do not cause or increase pain. Ideally they should not be performed on consecutive days, to allow muscle recovery. As your strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets or resistance of the exercises provided they do not cause or increase pain.

Push Ups

Begin this exercise in the push up position as demonstrated (figure 3). Keeping your back and neck straight, slowly straighten your elbows until they are straight tightening the pectoral muscles, then return to the starting position. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Resistance Band Adduction

Begin this exercise in standing or kneeling with your back straight and holding a resistance band as demonstrated (figure 4). Keeping your back and elbows straight, slowly pull the resistance band to your hip as shown, tightening your pectoral muscles. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Pectoral Dumbbell Pull on Swiss Ball

Begin this exercise lying on a Swiss ball holding a light weight at shoulder level with your back and neck straight as demonstrated (figure 5). Slowly take your arms overhead and then slowly return to the starting position tightening your pectoral muscles. Perform 3 sets of 10 repetitions provided the exercise is pain free.

Pectoral Strengthening – Advanced Pectoral Exercises

Members Only ContentBecome a PhysioAdvisor Member to gain full access to this exclusive content. For more details see Become a Member. Already a member? Login Now

Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Physiotherapy Products for Pectoral Exercises & Rehabilitation

To purchase physiotherapy products to assist with pectoral exercises and rehabilitation, click on one of the above links or visit the PhysioAdvisor Shop.

Other Exercises

• View Pectoral Stretches
• View Arm Stretches
• View Arm Strengthening Exercises
• View Upper Body Massage Ball Exercises
• View Upper Body Foam Roller Exercises
• View Upper Body Resistance Band Exercises
• View Basic Pilates Exercises
• View Basic Swissball Exercises

Find a Physio to Assist with Pectoral Exercises

Find a physiotherapist who can assist with pectoral strengthening exercises and rehabilitation.

Become a PhysioAdvisor Member

Link to this Page

If you would like to link to this article on your website, simply copy the code below and add it to your page:

<a href="https://physioadvisor.com.au/exercises/strengthening-muscles/pectorals”>Pectoral Strengthening Exercises – PhysioAdvisor.com</a><br/>PhysioAdvisor offers detailed physiotherapy information on pectoral exercises including pectoral strengthening.

Return to the top of Pectoral Strengthening Exercises.