How can I build up my pecs more?

  • Ethan_1990

    Posts: 34

    Jun 08, 2011 7:39 AM GMT
    Hey guys! I need all advice as to how I can build up my pecs. What kind of exercises work well for building muscle in my pecs? About how long before I will start to see prominent results? Should I go for 8-10 reps, 12-18 or mix it up? Any and all tips are greatly appreciated!
  • MikemikeMike

    Posts: 6932

    Jun 08, 2011 7:50 AM GMT
    there are great exercise tips on this site-

    try 3 different types of bench press flat, incline ,decline- free weights get a spotter

    mix it with dumbell chest press
    push ups are great
    also try pec flys- I love doing them

    good luck remember form is so much more important than the amount of weight.
  • Ethan_1990

    Posts: 34

    Jun 08, 2011 8:40 AM GMT
    Thanks man!
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    Jun 08, 2011 2:20 PM GMT
    Squeezing your ball is a good chest workout.

    squeezing-a-ball.jpg
  • Bunjamon

    Posts: 3161

    Jun 08, 2011 2:22 PM GMT
    Pushups! Do them to failure again and again until you literally can't push yourself up off the floor. But don't sacrifice form!
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    Jun 08, 2011 2:45 PM GMT
    Flat bench and incline every chest workout. Decline and/or dips for lower chest and flys/cable cross for an isolation excersize.

    Some tips:

    Flys are ok but presses will really help u build size and strength.

    Dumbell presses are generally considered better than the standard barbel bench press, but make sure to mix them up. For example I will do incline dumbel and flat barbell and every month or so I switch to flat dumbell and incline barbell.
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    Jun 08, 2011 3:32 PM GMT
    Ethan_1990 saidHey guys! I need all advice as to how I can build up my pecs. What kind of exercises work well for building muscle in my pecs? About how long before I will start to see prominent results? Should I go for 8-10 reps, 12-18 or mix it up? Any and all tips are greatly appreciated!


    You are way to thin for your height. I'd suggest to focus on getting stronger.
    Start a "power to the people" like program with only deadlifts and incline bench press. Your pecs will come along with the rest of the body.
    Don't water down your energy with isolation exercises at this point( at least not for a few years).

    However, you must make sure you get 8 hours sleep and eat a little bit more than your maintenance level.
  • CuriousJockAZ

    Posts: 19119

    Jun 08, 2011 3:34 PM GMT
    Never understimate the power of bar dips.
  • Ethan_1990

    Posts: 34

    Jun 08, 2011 3:39 PM GMT
    Thanks for the info guys. I'm actually doing the P90X right now and I'm getting insanely good results for my back muscles and pretty good results elsewhere except my pecs. Seeing how fast my back muscles are growing makes me wonder if I'm not doing enough chest exercises or the right ones...
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    Jun 08, 2011 6:19 PM GMT
    When I was starting out, I did 3x8-10 reps of various chest exercises, and I worked them with my triceps.
  • justinlee86

    Posts: 501

    Jun 08, 2011 6:33 PM GMT
    My trainer has me work all angles, focus on squeezing and following through with the motions and he makes me do about 20million pushups...well it feels like it...

    Good luck!!
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    Jun 08, 2011 6:45 PM GMT
    Bunjamon saidPushups! Do them to failure again and again until you literally can't push yourself up off the floor. But don't sacrifice form!


    I agree! Bench presses are great, but for some reason I get a really great pump from pushups. I'd recommend adding them if you don't include them in your routine already.
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    Jun 08, 2011 7:01 PM GMT
    Push ups and bar dips, I do like 60 reps(1 set) of bar dips before every workout. My chest is in good shape and compared to my friends the only difference between our workouts is that Im a bar dip freak
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    Jun 09, 2011 2:07 AM GMT
    I recommend the Perfect Pushup device -- two cylinders with handles that you rotate as you do the pushup. I think it works really well. They've been advertised on TV, I think you can order them off a website. Some Wal-Mart type stores also sell them (or maybe they're just knock-offs, not sure).
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    Jun 09, 2011 3:15 AM GMT
    LittleDudeWithMuscles saidI recommend the Perfect Pushup device -- two cylinders with handles that you rotate as you do the pushup. I think it works really well. They've been advertised on TV, I think you can order them off a website. Some Wal-Mart type stores also sell them (or maybe they're just knock-offs, not sure).
    I love mine...got'm at Wal-Mart...not knock-offs.
    Although, I mostly do pushups with my feet or hands on the exercise ball. That's not an easy task! icon_lol.gif
  • MikemikeMike

    Posts: 6932

    Jun 10, 2011 7:42 AM GMT
    Ethan_1990 saidThanks for the info guys. I'm actually doing the P90X right now and I'm getting insanely good results for my back muscles and pretty good results elsewhere except my pecs. Seeing how fast my back muscles are growing makes me wonder if I'm not doing enough chest exercises or the right ones...


    cool I did P90X once a bud got it cheap off e-bay and wanted someone to do the plan with. I felt bad cause he worked so hard-he lost weight but I didn't see much improvement. I got decent results. I think I eat better than he does and that means alot.

    good luck Ethan keep us posted
  • lick_it_low

    Posts: 19

    Jul 01, 2011 7:55 AM GMT
    Make sure you burn out your chest. I like to stick with dumb bells.

    Flat DB
    Incline Fly's
    Cables
    Weighted Dips
    Then a Machine press to finish the burn.

    Low Reps for your power movements and high reps for when you went to finish off your muscle. That works great for me.
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    Jul 01, 2011 4:16 PM GMT
    Ethan_1990 saidThanks for the info guys. I'm actually doing the P90X right now and I'm getting insanely good results for my back muscles and pretty good results elsewhere except my pecs. Seeing how fast my back muscles are growing makes me wonder if I'm not doing enough chest exercises or the right ones...


    Make sure you're getting the bulk of your power from your pecs on every chest exercise. A big problem I had was putting too much shoulder into my chest exercises. When I would finish an exercise I'd definitely feel the burn in my shoulders, and my pecs not so much. I wound up dropping the weight or the reps and started pushing more from my chest which has helped.
  • rf_dal

    Posts: 380

    Jul 01, 2011 4:49 PM GMT
    Yeah I have a problem where my arms get too tired before my chest is actually tired. Trying to fix that x_x