How to do the chest dance

How to Do Pec Bounce

Sometimes, your pecs want to dance. Let them dance.

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Alright, you don't need to bounce your pecs. It serves no muscle-building or fitness-related purpose, and even if you're on a competitive bodybuilding stage, chances are the judges won't ask you to make your chest dance.

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But there is one very worthwhile reason to do a pec bounce: Because it's fun. And if you can't have a little fun with your hard-earned results, what's the point of working out, anyway?

Read more: How to Flex Pecs

Origins of the Bounce

At the peak of bodybuilding as a form of vaudevillian entertainment in the late 1800s, legendary strongman Eugen Sandow showed off his muscle control by isolating specific muscles like the biceps and making them flutter. The father of modern bodybuilding might not have twitched his pecs, but his trick can be viewed as the origin of the basic concept.

Fast forward to the 1970s, and the chest sizes of bodybuilders reached epic proportions, likely due to the use of steroids that were officially banned by the International Federation of Bodybuilding and Fitness, but still legal to use recreationally. Though it's impossible to pin down the first person to pec bounce, Arnold Schwarzenegger famously — and very publicly — pulled off the move at the 1972 Mr. Olympia competition. And the rest is pectoral history.

The Technique

Though your inclination might be to start with your pecs flexed, they dance best when they're relaxed. The very act of tensing the relaxed pecotral muscles and then letting them go loose again is what makes the chest appear to "dance" (and why heftier pecs seem to move more), so you want to start loose.

Muscular pecs naturally have a little more bounce.

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Now give the clavicular head of your pectoralis major a good twitch. This is the thin muscle fiber just under your collarbone that connects your upper pecs to your outer shoulders, and if you haven't been exercising it, you'll need to start if you want those babies to dance.

Focus on pulling this muscle upward; that's what enables the rising movement of the pec. Relax the clav and let the pec fall to complete one "bounce." Again, this should be a quick, strong contraction like a twitch rather than a prolonged engagement of the muscle.

Experiment with different arm positions to see what helps you engage the clavs best. You might find that you can pop the pecs better with your arms relaxed at your sides, held behind your back or clasped at your belly. Try bouncing one pec at a time, then another, then go in turns till you eventually work your way up to bouncing both at once. It'll take plenty of practice before your pecs are ready to dance to a party beat.

Read more: The Best Upper Chest Workout

Sharing the Bounce

Remember that pec popping also relies a bit on luck of the draw; some people, perhaps due to plain old genetic predisposition, just might not be able to pec bounce, no matter how fit they are.

And as you might have guessed, making your pecs dance isn't an exact science. So if you readers have any pec-jiggling tips or tricks to share, enlighten us with your bouncy ways in the comments below.

How to Do a Pec Bounce

Symptoms of a Torn Pectoral Muscle

The Best Method to Flatten Male Breasts

by Juderson Jean-Baptiste

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Pec bouncing is the ability to repetitively flex your pectoral muscles with enough force to generate marked spasms or contractions. It is often used as a way to ostentatiously display masculinity and muscle strength. However, not everyone is capable of bouncing their pecs. In order to bounce your pecs, you need to strengthen your chest muscles and use effective and practical procedures.

Step 1

Strengthen your chest. In order to bounce your pecs, you need to have well-developed pectoral muscles. You can do this by performing exercises that target your chest. Ideal exercises are pushups, bench presses and dumbbell flyes. Strive to do these exercises about two or three times a week. Increase the resistance or add more weight in subsequent exercise sessions to strengthen your pecs over time. As your pecs get stronger, they will be to generate more robust contractions. When your pecs are able to contract with enough force, it will appear as if they are bouncing.

Step 2

Warm up. Before bouncing your pecs, consider doing some warm-up chest exercises. When you are exercising, your body increases blood flow in the muscles that are working. This is why your muscles appear bigger or “pumped” after a certain workout. Therefore, performing relatively brief chest exercises will make your chest appear larger. Doing this allows you to do more profound pec bounces. However, you should avoid working your chest to the point of extreme exhaustion.

Step 3

Stand up next to a mirror after the warm-up. This allows you to get a clearer view of your chest. Begin by flexing your pecs individually. For example, you can start by flexing your left pectoral muscle and then shift to the right pectoral muscle. Initially, allow yourself to adapt to the motion by flexing each pec slowly. Over time, flex or contract each of your pecs intensely and quickly. Rapid and intense contractions create noticeably more explosive pec bounces.

Step 4

Continue to practice. You will not be able to bounce your pecs overnight. Like many other abilities, it takes time to be able to bounce your pecs. To avoid losing muscle mass, continue to perform resistance exercises on a regular basis. You can complement your training with a healthy diet that includes lean proteins and healthy carbohydrates. Over time, a good diet and regular resistance training will lead to muscle growth — which will facilitate pec bouncing.


  • University of Washington Department of Radiology: Pectoralis Major
  • Furman University: Chest Exercises
  • Centers for Disease Control and Prevention: Warmup
  • The Journal of Nutrition, Health & Aging: Dietary Animal Protein Intake: Association with Muscle Mass Index in Older Women

Writer Bio

Juderson Jean-Baptiste has been a professional writer since 2009. His main objective is to provide intuitive and insightful health and tech guides. He has contributed to various publications online, and he is currently the senior editor of

Image Credit

Pixland/Pixland/Getty Images


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How to do breast shaking - video lesson in online belly dance school

A delightful feature of oriental dance is that during its performance the dancer can use separate parts of the body and, thus, place original accents in the dance. One such movement in bellydance is the so-called chest shaking. The presence in the dance of such an element as shaking the chest reminds us of the roots of modern bellydance: the characteristic movement of the shoulders was obviously introduced into the dance by the gypsies. This element is very effective, feminine and is always present in any dance. But for its successful execution, it is necessary to develop a special skill.

To understand how to shake your chest, you must first learn to feel separately the upper part of your body, that is, to work the muscles of the chest and back, as well as the shoulders, while leaving the hips and legs practically motionless. Secondly, you will learn that breast shaking, the video of which is presented in Samira's online school, is not performed with the breast at all and you will get acquainted with the secrets of its execution. In addition, in her video tutorial, Samira talks about how to include breast shaking in the dance, how to combine it with body movements and superimpose it on the walk. It is impossible to study chest shaking in isolation: when performing this element, it is necessary to pay attention to the beautiful position of the hands and the correct position of the neck and head.

Like other elements of belly dance, breast shaking should not look provocative in any way, because oriental dance is generally characterized by a chaste, restrained, though often flirtatious representation of female beauty, emotions and feelings in dance. It is precisely the correctly worked out technical side of shaking, clearly explained and demonstrated by the teacher, that will allow to achieve the desired effect.

Novice dancers sometimes tend to attribute their failures in performing certain movements and elements to the characteristics of their figure. The secret and special attraction of belly dance for women lies precisely in the fact that it is designed to emphasize female beauty in any of its manifestations, regardless of the figure. It does not matter at all whether your breasts are large or small - with the right technical performance, your breast shaking will look irresistible!

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This video provides a detailed explanation of the Chest Shake movement and its variations, as well as common mistakes in its execution.



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Breast movements. Belly dance. Master's Lessons. Advanced level

Breast movements

Check your posture. Stand up straight, pull in your stomach, push your chest slightly forward, both feet are stable and firmly on the floor, arms are spread apart. We begin to move the chest.

Without moving the lower part of the body, with a short movement we lift (push) the chest up due to the deflection in the upper part of the spine.

We seem to take a deep breath, spreading the ribs to the sides (in fact, breathing does not depend on movement). Make sure that the shoulders remain in one place, while the body does not lean. Only the back muscles work. The abdomen remains relaxed. We lower the chest, slightly pulling it back (let it “fall” freely) - we return to the starting position.

If you perform this movement a little sharper (but nevertheless soft), as if tossing an imaginary ball with your chest, you get a movement "chest blows".

Strikes are sharp movements performed with maximum amplitude, the muscles in the process of their execution remain tense all the time. To make the movement look more precise, a reset usually follows immediately after the strike, when the muscles relax abruptly and you return to the starting position. A reset is often called a delay in the movement when performing a circle with the chest or hips.

The abdomen is pulled in, the shoulder blades are brought together, the shoulders are lowered, the back is straight, the chest is slightly pushed forward, both feet are stable and firmly on the floor, the arms are spread apart, bent at the elbows, the hands are held vertically to the floor. Without moving the lower body, we perform isolated movements of the chest along the lower semicircle. Gently move the chest up at an angle of 45° and to the side.

At this upper point, we linger for a moment - we make an accent. Then we move the chest to the other side, drawing with it the lower semicircle of an imaginary circle in the vertical plane (we try to touch its lowest central point, as it were, we draw the chest diagonally upwards and put the emphasis on the second point of movement).

If you can't immediately keep the lower part of the body motionless, that is, you can't manage to make the upper part independent of it, try to start the exercise while sitting on the floor and cross-legged (or sitting on your heels).

Then execute isolated movements of the chest along the upper semicircle. Do not forget to emphasize the upper points for the clarity of the pattern of this movement (as if you are hitting a ball with your chest, making a soft blow). Make sure that the shoulders do not move and remain parallel to the floor, the lower body also remains motionless. Keep your back straight. From time to time we add circular movements with brushes to the main movement.

Execute chest circles vertically, first to the left, then to the right. Smoothly draw a circle in a vertical plane, starting with the movement of the chest up and then counterclockwise: lift the chest up - move it to the left - lower it down - move it to the right - up again, closing the circle and pulling the chest back; connect all four points in a smooth circle. Let's perform this movement in the opposite direction: up - right - down - left in the same sequence (connecting the points in a smooth circle). Do not forget to decorate the main exercise with circular movements of the hands.

While performing chest movements, watch your stomach: it should remain calm, relaxed.

Perform the same sequence of chest exercises at a fast pace.

1. Move the chest up and down.

2. Isolated movements of the chest along the lower semicircle.

3. Isolated movements of the chest along the upper semicircle.

4. Chest circles vertically to the left.

5. Chest circles vertically to the left with a smooth squat.

6. Chest circles vertically to the right.

7. Vertical chest circles to the right with a smooth squat.

This text is an introductory fragment.

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