How to gain size in your pecs

  • Gamemage7

    Posts: 67

    Feb 23, 2012 11:21 PM GMT
    So, I'm guessing this question has been done to death already, but bare with me, please.

    So, I've started seriously working out recently, and I've noticed some changes in my arms. My boyfriend says he's noticed some changes in my chest, but I don't really feel I'm seeing any. So I'm wondering if anyone out there could help give me some pointers on exercises or other things to do to help me build my pectorals, since I see so many guys on here with awe-inspiring chests.

    Does it help to do chest exercises every day? Or does it help to give them a break? Is more weight better, or more reps? Right now, I do push ups each day (or at least I try to) and every other day I go to the gym, and do bench presses, but can't do a lot of weight.
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    Feb 24, 2012 2:35 AM GMT
    I use a little low-tech device called the "Perfect Pushup" --- two cylinders that you rotate as you do the pushup. They're available at big box stores and on-line. I noticed a difference after using them for a couple weeks and I highly recommend them.
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    Feb 24, 2012 2:51 AM GMT
    If you're doing push ups and bench presses, maybe you could add some flys either with dumbbells, on a pec dec machine, or with a cable machine. Also, maybe try pullovers - it'll hit the lats too but will work the pecs in a different way.
  • gcoastmark

    Posts: 83

    Feb 24, 2012 2:55 AM GMT
    LittleDudeWithMuscles saidI use a little low-tech device called the "Perfect Pushup" --- two cylinders that you rotate as you do the pushup. They're available at big box stores and on-line. I noticed a difference after using them for a couple weeks and I highly recommend them.

    These are great! But some other suggestions...
    Remember to work the angles bench press is going to work the middle of the pec. Incline presses (dumbell or barbell) will work the top of the pec while decline will work the lower portion. Finally, for definition on the side, use the flys (or a Pec Dec machine). Each angle will help grow your chest.

    Lower weight is fine when doing higher reps (15-20) but that will help tone, higher weight will grow'em. 5-7 weeks of low weight then 4-6 of higher weight will help you maintain form and keep your growth balanced.
    Last thing, remember to work your upper back periodically into your chest routine. It will help offset the growth of the chest, keeping it stretched out so it will continue to grow bigger...good luck!!
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    Feb 24, 2012 3:10 AM GMT
    Bench press, incline bench press, then a variation of flys (cables, dumb bells, flat bench, incline bench, whichever you prefer)

    1-3 reps is to gain explosive power, 4-6 reps is to build strength/size, 8+ reps is to build endurance. So go with 4-6 reps of heavy weight to build size. You should struggle immensely on the last 1-2 reps of your sets, if you aren't increase the weight.

    Push-ups are shit for building a chest unless you are using some sort of additional resistance, disregard them.

    Never more than twice a week, honestly if you feel like you can work your chest more than twice a week you aren't doing a rigorous enough routine.

    Don't pay attention to how little weight you can do, if it's hard, you'll see results. Everyone has to start somewhere.

    Go with Christ brah.
  • Gamemage7

    Posts: 67

    Feb 24, 2012 3:21 AM GMT
    Thanks everyone for the advice. I'll look into all the exercises you've told me about, and I'll keep them in mind.
    Lets hope I see something by the end of next month.
  • mindandmuscle

    Posts: 44

    Feb 24, 2012 3:50 AM GMT
    gcoastmark said
    These are great! But some other suggestions...
    Remember to work the angles bench press is going to work the middle of the pec. Incline presses (dumbell or barbell) will work the top of the pec while decline will work the lower portion. Finally, for definition on the side, use the flys (or a Pec Dec machine). Each angle will help grow your chest.

    Lower weight is fine when doing higher reps (15-20) but that will help tone, higher weight will grow'em. 5-7 weeks of low weight then 4-6 of higher weight will help you maintain form and keep your growth balanced.
    Last thing, remember to work your upper back periodically into your chest routine. It will help offset the growth of the chest, keeping it stretched out so it will continue to grow bigger...good luck!!


    I agree with this, think of the pecs as 3 areas... upper, middle and lower. Rotate exercises hitting all 3 into your routine. My favorites are incline dumbell press for upper, flat bench dumbell flyes for middle and dips for lower. I work chest twice a week, on the same day as I work my back. Only use as much weight as you can do with proper form, and be careful to isolate the chest muscle you're working without transferring the strain to your shoulders.
  • Gamemage7

    Posts: 67

    Feb 24, 2012 3:57 AM GMT
    mindandmuscle said
    gcoastmark said
    These are great! But some other suggestions...
    Remember to work the angles bench press is going to work the middle of the pec. Incline presses (dumbell or barbell) will work the top of the pec while decline will work the lower portion. Finally, for definition on the side, use the flys (or a Pec Dec machine). Each angle will help grow your chest.

    Lower weight is fine when doing higher reps (15-20) but that will help tone, higher weight will grow'em. 5-7 weeks of low weight then 4-6 of higher weight will help you maintain form and keep your growth balanced.
    Last thing, remember to work your upper back periodically into your chest routine. It will help offset the growth of the chest, keeping it stretched out so it will continue to grow bigger...good luck!!


    I agree with this, think of the pecs as 3 areas... upper, middle and lower. Rotate exercises hitting all 3 into your routine. My favorites are incline dumbell press for upper, flat bench dumbell flyes for middle and dips for lower. I work chest twice a week, on the same day as I work my back. Only use as much weight as you can do with proper form, and be careful to isolate the chest muscle you're working without transferring the strain to your shoulders.


    Alright, I'm probably gonna sound really stupid, but what do you mean by not transferring the strain to my shoulders?
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    Feb 24, 2012 4:01 AM GMT
    Do NOT do chest exercises everyday. That will become counterproductive. No more than twice a week.
  • mindandmuscle

    Posts: 44

    Feb 24, 2012 4:04 AM GMT
    Lots of guys have a tendency to push out those last couple of reps by enlisting the shoulders to help lift the weight. Not only does that take away from the muscle you want to work, but you could injure your shoulder that way. Try to keep your shoulders back with your shoulder blades flat against the bench and focus your energy on the pec muscle you are working.
  • gcoastmark

    Posts: 83

    Feb 24, 2012 4:05 AM GMT
    Gamemage7 said
    mindandmuscle said
    gcoastmark said
    These are great! But some other suggestions...
    Remember to work the angles bench press is going to work the middle of the pec. Incline presses (dumbell or barbell) will work the top of the pec while decline will work the lower portion. Finally, for definition on the side, use the flys (or a Pec Dec machine). Each angle will help grow your chest.

    Lower weight is fine when doing higher reps (15-20) but that will help tone, higher weight will grow'em. 5-7 weeks of low weight then 4-6 of higher weight will help you maintain form and keep your growth balanced.
    Last thing, remember to work your upper back periodically into your chest routine. It will help offset the growth of the chest, keeping it stretched out so it will continue to grow bigger...good luck!!


    I agree with this, think of the pecs as 3 areas... upper, middle and lower. Rotate exercises hitting all 3 into your routine. My favorites are incline dumbell press for upper, flat bench dumbell flyes for middle and dips for lower. I work chest twice a week, on the same day as I work my back. Only use as much weight as you can do with proper form, and be careful to isolate the chest muscle you're working without transferring the strain to your shoulders.


    Alright, I'm probably gonna sound really stupid, but what do you mean by not transferring the strain to my shoulders?


    Not stupid at all - if you are working weight that is too heavy for you the shoulders (the front deltoid) will compensate. Try to keep your shoulder bands flat against the bench at all times. You may feel like you don't have the full range of motion but you aren't supposed to...you're isolating the movement. In short, your shoulders should never move/ start to raise above your chest . Does that make sense?
  • gcoastmark

    Posts: 83

    Feb 24, 2012 4:06 AM GMT
    ...meant shoulder BLADES...not bands.
  • Gamemage7

    Posts: 67

    Feb 24, 2012 4:06 AM GMT
    Alright, that makes sense now. Guess that's something I definitely need to work on, next time I go to the gym. I'll tell my work out partner to watch me when I do bench presses to see if I'm using my shoulders.
  • tommm1234

    Posts: 3

    Feb 24, 2012 4:08 AM GMT
    Agree 100% with KardioKing!
  • gcoastmark

    Posts: 83

    Feb 24, 2012 4:12 AM GMT
    Gamemage7 saidAlright, that makes sense now. Guess that's something I definitely need to work on, next time I go to the gym. I'll tell my work out partner to watch me when I do bench presses to see if I'm using my shoulders.


    Oh...and just for shits and grins...next time you work chest, use dumbells instead of a barbell. It will require additional stabilizer muscles to engage. I use dumbells every time I work the chest but only use a barbell every 2 or three weeks. Believe me - you will feel a difference...
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    Feb 24, 2012 4:14 AM GMT
    Also, make sure to build your triceps. They are the secondary muscles used in most chest exercises, so the stronger your triceps, the more weight you can support for your chest exercises.
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    Feb 24, 2012 4:57 AM GMT
    gcoastmark said
    Gamemage7 saidAlright, that makes sense now. Guess that's something I definitely need to work on, next time I go to the gym. I'll tell my work out partner to watch me when I do bench presses to see if I'm using my shoulders.


    Oh...and just for shits and grins...next time you work chest, use dumbells instead of a barbell. It will require additional stabilizer muscles to engage. I use dumbells every time I work the chest but only use a barbell every 2 or three weeks. Believe me - you will feel a difference...


    Yes, definitely try using dumbells if you haven't. If one side is stronger than the other, it will force the weaker side to work.
    If you're using barbell, the stronger side will do a bit more of the work.

    Good luck and have fun!


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    Feb 24, 2012 5:12 AM GMT
    Doing this has worked great for me,

    http://hundredpushups.com/
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    Feb 24, 2012 5:17 AM GMT
    do squats. the use of your largest muscle groups triggers a release of endorphines to the rest of ur body that says "hey, we're being asked to need power for something - better power up for everything" don't overtrain ur chest - but work it hard when u do. Dips - are great - work ur way up to dangling weight from a belt - nothing has built my chest and power more than weighted dips - its killer to do weighted dips with 70 lbs and feel the blood going in there
  • MuscleComeBac...

    Posts: 2376

    Feb 24, 2012 5:17 AM GMT
    Above all other routines, THIS one cycled for a period of six weeks - once a week - will without doubt put size and density on your chest.
    It's kick ass, so don't go at it unless you've got the level of training experience and intensity required. You can modify it, but it works best as written. Nothing has worked as well that I've encountered. It totally wastes you and the results are visible. It says "upper chest" but it's a very well-rounded routine, actually. It hits that outer-cup and the inner split equally as well.

    Go back to it every eight to six weeks and inside a year you'll be amazed.

    http://www.ironmanmagazine.com/site/best-upper-chest/
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    Feb 24, 2012 7:00 AM GMT
    Agree with most of what's been said here... get a good mix of your standard bench (or chest press if you're using machines), plus incline, decline and flyes to round it out (I usually do them in that order). I think push-ups are a good warm-up, but don't think you'll see significant gains with that alone.

    Make sure you're balancing it out with some good back work on your opposite days... don't want to have a weak back while you're trying to build up your chest. It's OK to focus on a specific muscle group if that's where you really want to see improvement (I've done the same for shoulders and legs, which have always been a challenge for me), but you want to make sure you're hitting all your muscle groups during the week.
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    Feb 24, 2012 2:52 PM GMT
    Here are my tips for building chest. Try to get to as close to a pause , when the weight touches your chest, to avoid a bounce , or momentum. If you bounce the weight , off your chest, you miss the most important part of the movement. Next, do forced reps. Go to failure, and then have someone help you do a few more. Make sure the help is neither too much, or too little..ie, keep the bar moving at the speed of a normal rep. Next, lower the weight slower than you do the actual explosive movement , to take asdvantage of the negative part. Another trick, is to pre exhaust, your other muscles, involved in chest training..mostly triceps. If you train your triceps, to the point of fatigue, beforehand, your chest will be doing more work. However..be careful..as you will need far less weight, when you train chest, and may give out...and end up with the bar stuck on your chest! I train upper chest first, in my workout, as that is a more difficult part to add size, and I have more energy and or caffeine in my system. And finally...when you do dumbell work, and you have no spotter,.( nobody to help you) keep repping out , with partial reps, after you can't complete another full rep. Even just hold that position, isometrcally, pushing against the resistance of gravity. It doesn't matter, if the weight is moving at all..the intensity, is what matters most. Wanna make it even more intense? After failure, drop to thge ground and do push ups. Start , with your hands close, and bring them further apart, as you get more tired..then drop to your knees and do more...then resist against the floor..til you drop! I love training chest!!!!!