what is the best way to get pecs

  • Posted by a hidden member.
    Log in to view his profile

    Jan 23, 2009 9:46 PM GMT
    i have a very flat chest, for lack of a better way to say it, i do push ups and military presses every other day, and have for quite some times, i do them slowly. I am not seeing any results.... does anyone have any tips?

    Photobucket

    here is my chest! lmao, sorry its so big, i sized it down but it still appeared bg idk why
  • allatonce

    Posts: 904

    Jan 23, 2009 11:15 PM GMT
    Eat more food, Your chest isn't going to grow unless your body is getting enough to allow itself to grow.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 24, 2009 12:08 AM GMT
    Implants

    Wendy_2.jpg

  • Posted by a hidden member.
    Log in to view his profile

    Jan 24, 2009 12:10 AM GMT
    those aren't implants, those are life-saving flotation devices...
  • Posted by a hidden member.
    Log in to view his profile

    Jan 24, 2009 12:15 AM GMT
    zacharyZEALOUSY said...i do push ups and military presses every other day...
    It's time to graduate to bench presses, pec flyes, dips, etc., available at your local gym, or with a (relatively) minor investment in home gym equipment.

    Your body is already strong enough to accomplish your every-other-day push-up regimen, and is under no obligation to grow...you'll need more weight to move, to force your chest to adapt.
  • UncleverName

    Posts: 741

    Jan 24, 2009 3:15 AM GMT
    I totally agree with what Mickie just said, and also with the comments about eating.

    Another way to force your chest to do more work is to vary the push-ups greatly.
    Do them wider.
    Do them narrower.
    Do them with your legs raised higher than your head.
    Do them with your hands on an exercise ball (much cheaper to buy than an entire home gym).
    Do them with your feet on an exercise ball.
    Do them with your feet on separate exercise balls.
    Do them with your hands on two separate exercise balls.

    And the best of all, do clap pushups.
    Push off the ground as hard as you can, and clap before putting your hands back down to catch you.
    You can start with doing this with your hands on a couch or something else higher off the ground, to make sure that you don't smash your face.
    Once you get good at it, do it on the ground.
    Once you get good at that, do two claps at a time.
    Once you get good at that, do 3 claps at a time.

    Those should help you do something different and see some changes.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 24, 2009 3:27 AM GMT
    thanks alot!
  • Posted by a hidden member.
    Log in to view his profile

    Jan 24, 2009 3:35 AM GMT
    oh! also, i got the perfect pushup pro or proffesional push up pro, whatever is called, the one with the twisting motion and i fee as though that works very well, i know its not very much, but that might be of some help to some, its definetly more challanging than a regular pushup
  • Posted by a hidden member.
    Log in to view his profile

    Jan 24, 2009 2:51 PM GMT
    UncleverName saidI totally agree with what Mickie just said, and also with the comments about eating.

    Another way to force your chest to do more work is to vary the push-ups greatly.
    Do them wider.
    Do them narrower.
    Do them with your legs raised higher than your head.
    Do them with your hands on an exercise ball (much cheaper to buy than an entire home gym).
    Do them with your feet on an exercise ball.
    Do them with your feet on separate exercise balls.
    Do them with your hands on two separate exercise balls.


    We have our own RealJock Dr. Seuss!

    I agree, though - great variety in the exercises!
  • Posted by a hidden member.
    Log in to view his profile

    Jan 24, 2009 3:16 PM GMT
    Ad don't forget to eat lyour protein!
  • Posted by a hidden member.
    Log in to view his profile

    Jan 24, 2009 3:53 PM GMT
    Deline presses.
    Pre exhaust...i.e. cable crosses before presses.
    Heavy (3-6 reps) with high reps (15) afterwards.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 24, 2009 7:02 PM GMT
    zacharyZEALOUSY saidi have a very flat chest, for lack of a better way to say it, i do push ups and military presses every other day, and have for quite some times, i do them slowly. I am not seeing any results.... does anyone have any tips?



    Are you sure that you mean military presses? That's a shoulder exercise.

    Anyway, as others have said, you need to add more exercises. Personally, I recommend dumbbell presses of various kinds (flat bench, incline, decline), though I know there are those who feel that flat bench isn't especially helpful. Also, flat bench and incline flyes.

    Dumbbell presses require more control on your part than barbell or smith machine (or any other kind of machine) presses, which is part of what's good about them. Having said all that, it might be a good idea to start with a barbell or machine press for a while until you develop more strength in terms of lifting weights for pec exercises.

    Also, with dumbbell presses, you have to figure out how best to pick up the dumbbells without hurting your back (though chances are that at first you won't be using such heavy weights that this will be much of an issue). In addtion, you should learn the best way to put them back on the floor when you finish a set rather than just dropping them. (That's something I've only learned how to do properly recently after many, many, many years of working out. Or at least it's only recently that I've made myself to do it properly.) So they are a bit more complicated than barbell or Smith machine presses.

    A good thing about dumbbell presses as opposed to barbell presses is that you don't have to worry so much if you can't complete a rep. It makes it easier for you to feel safe when going to failure. I think that people who don't have a spotter tend to understandably feel a little fearful about really going to failure with barbell presses.

    One last thing: as you add more exercises, you're not going to want to do these every other day. You'll need more time for recovery between pec days.
  • UncleverName

    Posts: 741

    Jan 24, 2009 7:04 PM GMT
    lissenup said
    UncleverName saidI totally agree with what Mickie just said, and also with the comments about eating.

    Another way to force your chest to do more work is to vary the push-ups greatly.
    Do them wider.
    Do them narrower.
    Do them with your legs raised higher than your head.
    Do them with your hands on an exercise ball (much cheaper to buy than an entire home gym).
    Do them with your feet on an exercise ball.
    Do them with your feet on separate exercise balls.
    Do them with your hands on two separate exercise balls.


    We have our own RealJock Dr. Seuss!

    I agree, though - great variety in the exercises!


    Man, I wish I could've rhymed now too. D'Oh!
  • red_series

    Posts: 136

    Jan 24, 2009 7:12 PM GMT
    you could be activating the wrong muscles when you do pushups. A lot of people have strange form and engage their shoulders a lot when they do pushups. While I do think you need to hit your pecs hard with other exercises (as outlined above) I've always found pushups a great chest building exercise. They might not work as well if you don't have a heavy body weight though, but I'm not sure.
  • dionysus

    Posts: 420

    Jan 27, 2009 2:37 AM GMT
    incline. flat. decline. presses and flyes. dips will aid as well to increase the size of your chest (width) but incline is shown to aid the most "noticeable" mass while flat will aid the most overall mass and finally decline will give you the "shelf" on the bottom part of the pectoralis major.

    when you change the angle you change the "attack" on the muscle group.

  • Posted by a hidden member.
    Log in to view his profile

    Jan 27, 2009 9:52 PM GMT
    thank you, very helpful! icon_biggrin.gif
  • UncleverName

    Posts: 741

    Jan 29, 2009 5:53 AM GMT
    red_series saidyou could be activating the wrong muscles when you do pushups. A lot of people have strange form and engage their shoulders a lot when they do pushups.


    What's the right form? What are these people doing wrong?
    Now I'm wondering if I'm doing them right icon_sad.gif
  • Posted by a hidden member.
    Log in to view his profile

    Jan 29, 2009 10:41 AM GMT
    UncleverName said
    Do them with your legs raised higher than your head.

    ...

    Do them with your hands on two separate exercise balls.



    LMFAO icon_lol.gif

  • MikemikeMike

    Posts: 6932

    Jan 29, 2009 4:43 PM GMT
    Answer:

    Bench. Free weights, bar and dumbells!

    Unclever that was funny-you're talking about small stabilizer muscles. He wants pecs!
  • Posted by a hidden member.
    Log in to view his profile

    Jan 29, 2009 5:43 PM GMT
    hmmmm and was it right when i heard that doing them slowly helps as well? haha sorry, just trying to maximize my workout here! icon_razz.gif
  • MikemikeMike

    Posts: 6932

    Jan 29, 2009 7:19 PM GMT
    Control is most important, but yes your goal is not to see how fast you finish a set. Have someone spot you, find out your max weight. If you belong to a gym ask for help. It would be worth it for you to get a PT, at least until you know how to lift correctly and get help setting realistic goals.

    Good Luck.

    mike3
  • UncleverName

    Posts: 741

    Jan 29, 2009 10:18 PM GMT
    MikemikeMike saidUnclever that was funny-you're talking about small stabilizer muscles. He wants pecs!


    I think I misread the thread. I was under the impression (stupidly) that the OP didn't have access to a gym. If he's got a gym, he should focus on something other than pushups.

    In terms of pushups themselves, I think the clap pushups have their place. They help you develop more power/speed, which will make you stronger. They may not give you bigger pecs, but they will make you stronger. Not the best exercise for the OP though, assuming he has access to a gym or gym equipment at home.
  • Hunkymonkey

    Posts: 215

    Jan 30, 2009 2:56 PM GMT
    Three ideas:
    1) Eat lots more good foods, especially protein.
    2) Don't train chest so often. You aren't allowing enough time for recovery and growth. Maximum 2 times per week should do it.
    3) Dumbells, decline db & bench, incline db & bench, bar dips (leaning forward), pec dec. I don't care much for flat bench. Try to pick no more than 2 chest exercises per day, not the whole range and try to hit 1 for upper and 1 for lower. Example: incline db and decline press. Next work out, use different pair.
  • vindog

    Posts: 1440

    Jan 30, 2009 5:35 PM GMT
    Make sure when eating protein, you are eating carbs too
  • Posted by a hidden member.
    Log in to view his profile

    Jan 30, 2009 5:57 PM GMT
    You've gotten a lot of good advice. Listen to your body and what exercises make you feel it. If you really want big pecs don't neglect your shoulders, you'll need them once you start lifting heavy weight. Also don't get frustrated if you don't see results right away. Keep on lifting!