Beginner Chest Plan

  • kevmoran

    Posts: 1543

    Nov 11, 2014 12:15 AM GMT
    I've been exclusively a runner/cardio/yoga guy for quite awhile now, but I'd like to develop my upper body more to match the lower body. My biggest issue is chest. I can't seem to target it well, so...

    Any suggestions on moves to do?
    How many reps?
    How often a week?
    Is there something I should be eating/drinking?
    Why am I single?

    Any help appreciated!

    Twink Aspiring to be Twunk
  • Bowyn_Aerrow

    Posts: 357

    Nov 11, 2014 12:49 AM GMT
    There are many variations of pec building exercises.

    Take the bench press, using a bar over dumb-bells calls into play other secondary muscles which will work in one way to stabilize the dumb-bells differently than the bar.

    Then your incline - angle that you lie to the direction of gravity will slightly impact different parts of the pectoral muscles.

    If getting a big chest is the issue, there are exercises that slowly expand the ribcage. has lots of sites that discuss that.

    How often? The general rule of thumb is every other day you can work a muscle.

    That is a general rule of thumb. Some guys find that ever third day works better for them as their body requires more time between workouts to recover.

    The only exception appears to be the abs, they can be worked everyday and appear to recover in half the time.

    How many reps and sets depends on how much weight you are lifting and what your goal is.

    Two goals in general are mass building and 'sculpting' where definition, shaping and endurance comes into play.

    General rule:

    High Weight, low sets/low reps = mass building.
    Low Weight, high sets/high reps = sculpting.

    Its a general rule, some guys discover that their muscles respond differently and get varying results.

    As for diet, it is crucial to your fitness goals. Muscle requires things like protein in order to get bigger and stronger. So a diet higher in protein is kinda required.

    I have no idea why you are single... Perhaps because you are young and haven't meet every man in the world yet? Maybe because your circle of social activities to meet new guys thus potential partners is small?

    Perhaps you are too cute for your own good and that causes guys to not approach?

    Perhaps when you open your mouth your pearls, purse and Channel fall out and causes guys to run?

    Perhaps.... There are a lot of potentials.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 11, 2014 12:53 AM GMT
    First of all, stop comparing your chest with guys you see online or in gym. They've have been working out for quite a long time. There isn't a shortcut like building chest in 30 days.
    Patience, sleep, good diet are much more required than just lifting weights. You can easily find tons of chest workout on youtube or
    In my case (I don't have a big chest), I find dips, inclined bench/dumbell press, and flys to be the most effective exercises.
  • Posted by a hidden member.
    Log in to view his profile

    Nov 11, 2014 4:57 AM GMT
    To get big, lift low-rep heavy weights. Give your chest rest days to heal and restore. Eat high protein. Vary your chest work out to target upper, middle, and lower chest.

    As mentioned above, be realistic with your expectation too. It takes time. A lot of guys with big chest use creatine or other supplements. icon_rolleyes.gif
  • Posted by a hidden member.
    Log in to view his profile

    Nov 12, 2014 12:06 AM GMT
    polfsky said... guys with big chest use creatine... >
    creatine is somewhat organic, an old supplement and well understood. The OP could ingest worse. Caution, read up how to dose your self with creatine or you will suffer.

    Thinking about this the creatine might do the trick, again read up on it.
  • HndsmKansan

    Posts: 16414

    Nov 12, 2014 3:53 PM GMT
    You are getting some good input so far.. I would add:

    1. Be clear on your goals, what specifically do you want to achieve with your chest? Anything other area or just the chest?

    2. I'd ask some questions of a certified trainer at your gym or health club for his or her input. They are able to assist you in person and run through the best form to follow and what you might want to consider, whether it be with free weights or machine use.

    3. Weight and rep numbers... good input from the guys above, just know what you are looking for and be patient.

    4. Develop some long term goals as well. What else do youw ant to do with your upper body?

    Good luck, sounds awesome.
  • Destinharbor

    Posts: 4913

    Nov 12, 2014 6:05 PM GMT
    You can do a lot. But first, get a creatine based drink for pre-workout and good why protein powder for after. Immediately before and after. Put them and a shaker cur in your gym bag.

    Do three sets of ten reps at the highest weight you can complete the first two sets and generally not the third. Do this on the Hammerstrength machines if your gym has them. If not a bench, with dumbbells. Do this on an incline 3x10, flat 3x10, decline 3x10. Then, on a bench, do the same with flys 3x10 flat and incline. Finish with dips. If you experiment on the dip station, you'll notice that if you lean forward just a bit, you'll get a good squeeze on your pecs. More straight up and you're doing triceps. Do 3 sets of 10 dips.

    There's more sophisticated stuff but that will get you started.

    Don't forget the protein immediately after. At least 40 grams.

    Do this every third day.

    Then add a shoulder day, a back day, and an arms day. Cut way back on cardio.
  • jjguy05

    Posts: 511

    Nov 26, 2014 2:36 PM GMT
    kevmoran saidI've been exclusively a runner/cardio/yoga guy for quite awhile now, but I'd like to develop my upper body more to match the lower body. My biggest issue is chest.

    No. Looking at your pictures: your chest, back, shoulders, arms, and legs are all equal issues. Only when you're advanced and you've been lifting for a while, and you notice one area might be lagging despite the work you've put into it, then you can say that a specific area is your biggest problem and you need to prioritize and re-strategize it.

    Work on the entire body. All the muscle groups complement each other, not only aesthetically but also functionally. A developed chest with undeveloped lats, shoulders, traps, etc, looks a guy that doesn't lift and decided to get pec implants.

    Take this as constructive advice, because a lot of newbies don't have a trained eye, and they can't tell what exactly makes a physique impressive. The eye is drawn towards the chest, but taps, the arms, etc, etc, they frame the chest. Without those supporting muscles, you'd think that the guy's body looks awkward, but you may not be able to pinpoint why.

    You're only 21. You just exited childhood. You're like me. Puberty didn't give me my adult build (some guys achieve broad shoulders and a wide-ass back without effort, just by entering puberty). Guys like you and me have to work for it. I had to work for it. You have to do so as well. Hit the weights.