Pec Exercises

  • Posted by a hidden member.
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    Jul 30, 2009 5:52 AM GMT
    Hey, so I am trying to build up my pecs, and maybe i just have a warped view of what they look like right now, but I feel like I am not making any progress. I do cable cross and Incline DB Press with high weights and low reps. I guess I was wondering if anyone had any different pec workouts i could try. Maybe mixing up what I do will help. Thanks everyone.
  • UFJocknerd

    Posts: 392

    Jul 30, 2009 1:36 PM GMT
    Dumbbell Bench, ball push-ups, incline dumbbell flyes, standard dumbbell flyes, one-arm flyes on the pec dec.

    What do you mean by "high weight and low rep"?

    And eat more! icon_smile.gif
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    Jul 30, 2009 7:01 PM GMT
    Study up on hypertrophy. I don't think you understand how to induce it.

    Size is more a function of local muscular endurance.

    I think you'll find low reps (whatever that is) is not the way to go.
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    Jul 30, 2009 7:38 PM GMT
    Flat bench press, dumbbell flys, cable crossovers & pec decs starting with lower weights and higher reps, gradually increasing the weights and lowering the reps done to fatigue worked into your workout should help. Oh and dont forget the most basic chest exercise - variations of the pushup(with balance ball, bosu and medcine ball) done to your max reps.
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    Jul 30, 2009 7:43 PM GMT
    Didn't RealJock used to have a drop-down box where you could select a specific muscle (or group) and it would return all the exercises for that? I just tried to search for it now, but can't find it.
  • Webster666

    Posts: 9217

    Aug 01, 2009 6:21 AM GMT
    Incline presses
    Decline presses
    Flat presses

    For each one, 3 sets of 8 reps.

    For years I used nothing but dumbbells, until they got too heavy to control, then I switched to the Smith machine and slid a bench underneath it, loaded on the plates, and went at it.

    By far, the decline presses did the most for my pecs.
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    Aug 01, 2009 7:42 AM GMT
    1969er saidDidn't RealJock used to have a drop-down box where you could select a specific muscle (or group) and it would return all the exercises for that? I just tried to search for it now, but can't find it.


    Oh no. I used that all the time to point people to. I can't find it now either.

    To me it was the most valuable thing on RJ!!!!

    * balls eyes out *


    PS I just emailed the RJ Jedi Master to see if he has an answer.
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    Aug 01, 2009 6:57 PM GMT
    Boo hoo. It's true. The RJ Jedi Master (Chris) told me they had to remove it because of an issue that that was occasionally hanging up the home page. They're looking for a good place to put it back.
  • Posted by a hidden member.
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    Aug 01, 2009 9:36 PM GMT
    until RJ gets a new drop down box try exrx.net
    for that sort of lookup
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    Aug 02, 2009 8:50 AM GMT
    I like decline presses, too.
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    Aug 02, 2009 1:54 PM GMT
    Since you use a cross cable machine, try this. Vary the setting of the machine "arms" for each set, so that you are working the pecs from a slightly different angle each time. For example, do your first set with the arms set at the fifth hole, the next in the fourth, then third, then second.
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    Aug 02, 2009 3:41 PM GMT
    Darwin, I too feel your strife with this. I don't have the genetic aptitude for a big chest, glutes or shoulders so it's something that requires dedication and constant work. I feel like I've taken great strides in a years time although I still hear much of myself in exactly what you came here and stated.


    Even after reading and searching, I still am unsure as to what is best for guys that feel as though they have a smaller chest and want to work hardest on it, lighter weights with a VERY VERY string focus on form or heavier weights with attention to form but obviously doing less reps. having said that, I don't think there is an ANSWER for it really...so I tend to land in the middle and mix it up a bit.

    For what it's worth, I feel like the chest is something that doesn't just get worked out "on its own" like say, the bicep or tricep or core . . . . I think really making sure that you are engaging the muscles (whatever specific area) is the key. That has a made a grand difference for me.


    WHAT I CANNOT SEEM TO DO- I'll take any advices here guys- is how to hit the bottom portion of my chest and get that bulked up so its outlined more. I mean I feel it engaged during chest days but I am starting to think there is more I can do for that particular section whereas i just bust my ass on chest in general.

    Chucky, just saved 2 links on hypertrophy, lots of reading to do I guess! Thanks.