What exercises are best to increase the size of a guys pectoral muscles?
I am looking for specific workout plans and different variations to constantly keep my arms and pecs building up and increasing in size.
- nyLv 710 years agoFavorite Answer
There should be method in training those pectoralis muscles. The
overall shape and development of the chest is a product of the
exercises you choose and how those exercises are incorporated into
your overall chest workout. Ignoring certain exercises or
concentrating solely on one type of chest exercise can lead you to pec
imbalances. The most common type of "imbalance" with the chest is
deficient upper pec development. This is common in those individuals
who fail to incorporate incline bench presses into their training or
save them until the end of their chest workout, when the clock has
struck twelve and their chest has turned into a pumpkin.
There are 3 distinct regions within the muscle that will develop
depending upon the exercises you perform. It is important that you
train the upper, middle and lower regions of the pectoralis muscle, as
well as begin with the exercise which focuses on the weakest area of
your chest. For most people that's the upper chest. And for this
reason, we begin our workout with the incline movement.
Begin the workout with 5 minutes of stretching using 5-10 pound
weights in each hand. With weights in hand, lie on a flat bench and
allow your fully extended arms to dip down to the floor. This
stretches out the pecs and prepares your chest for the workout ahead.
Then, for each exercise perform 1-2 light warm-up sets of 15
repetitions using a light weight which allows you to effectively warm
up the muscles for that particular movement without causing premature
fatigue. After the warm-up, perform 4 sets of the exercise with the
following repetitions: 12, 10, 8, 6. Gradually increase the weight
with each set. The weight you choose should allow you to complete the
desired number of repetitions for each set, but the weight should also
be sufficient so that the final few reps demand the most out of your
pecs. Having a spotter for safety as well as assisting in a forced rep
or two is a definite advantage.
Exercise 1 - Incline Bench Press
This exercise will help you develop the weakest area of your chest,
at least with most of us... the upper chest. Beginning your workout
with this exercise will allow you to use maximum power from your upper
chest to force that chest to grow! Keep the movement slow and
controlled while getting full movement, bringing the bar or dumbbells
all the way down, then all the way to the top. While you press the
weight up your primary focus should be on squeezing your chest.
Exercise 2 - Decline Bench Press
This exercise is excellent for developing the lower aspect of your
chest. This exercise has a tendency to really work those triceps too
so remember to focus on squeezing the chest. Avoiding complete lockout
of your elbows will also decrease your triceps involvement.
Exercise 3 - Flat Dumbbell Flys
This is an excellent exercise to finish off your chest workout. It is
an isolation movement which places complete focus on the pectoralis
muscles. This is because it consists of pure arm adduction which is
the primary movement performed by the pectoralis muscles. Start by
lying on a flat bench with your arms fully extended above your chest
with your palms facing each other and elbows slightly bent. Bring the
weights down towards the floor while maintaining the slight elbow
flexion. Stop when you feel your arms are close to locking out. Then
squeeze your pecs as you bring the weights back to the starting
position. The entire movement should be 100% focused on squeezing the
pecs together... as if you had an egg between your pecs and you were
attempting to crack the shell as you squeezed those pecs together.
Remember these important points to maximize your pectoralis gains:
Squeeze, squeeze, squeeze the chest and nothing else. On every
repetition of your chest routine you must focus on squeezing the
chest... do this and the weight will go in the appropriate direction.
Be sure to perform a full motion but don't over do it. Getting a good
stretch with each exercise is important... however, when you're
handling heavier weights don't completely lock out your joints in the
down position as this places a great deal of stress on ligaments,
joint capsules and other supporting structures.
Push-ups are good if you can't make it to the gym or if you're out of
town and can't get to a gym. They work the pecs but they are
definitely no replacement for the real thing. They simply do not
provide the quality and quantity of resistance that free weights give.
Never attempt to "max out" or try a new heavier weight without a
spotter. Remember this cardinal rule especially when using barbells to
prevent a potentially serious injury.
- 4 years ago
Hi Sweetie, Sorry, there are no pills, oils, lotions, potions, exercises, foods, drinks, or anything else that will make your breasts grow. Lots of claims, but non of them are real. If there were, don't you supposed the implant surgeons would all be out of business? But the fact is, it truly doesn't matter how big your breasts are, when it comes to attracting guys. The main difference between you and me is that I have tons of self-confidence, and you don't. I'm flat as the proverbial pancake, yet because I believe in myself, I'm also hot as a firecracker! I do understand your anxiety, but trust me, small boobies are the best. Yeah, there are some knuckle-dragging, mouth-breathing Neanderthals who are only into huge hooters. And most of them are virgins! Any guy who has actually ever been close to a woman knows that boobs are boobs, and most men love them all. I know you won't believe me yet, but I actually think you're lucky to have small breasts! And a lot of men in the real world prefer women with small breasts. I'm a 37 year old woman and I wear a 34A bra, and you know what? My small breasts are possibly my best feature. I wear tops that accentuate how small they are, and I take pride in them. They're perfectly proportioned to my petite figure, and I wouldn't change them for the world. And you know what else? If I go to a club or a party, I have no trouble attracting guys. It's a myth that all guys want big boobs. What guys do like is self-confidence. I don't try to make mine look bigger, I celebrate what I have, and guys like that. As an experiment, try wearing a tight top some time, one that screams "I have small breasts, and I'm proud of them." I think you'll be surprised by the positive reactions you get. Take pride in what you have, project self-confidence, and lots of guys will be after you!
- Robert BLv 510 years ago
Incline bench press
decline bench press
Dumbell bench press
The key is adding a small amount of weight every time (unless you have been lifting a year, then more likely adding weight a week) and ensuring you are on a calorie gain/surplus. Also 1 gram or 1.5 grams of protein per lb of body weight.
- Anonymous10 years ago
Bench, bench, bench. straight, incline, decline.
- How do you think about the answers? You can sign in to vote the answer.
- 10 years ago
dumbell flys and pushups all the way broo