Hey. I'm trying to get bigger pecs (and some sort of definition on my chest), but I don't have a gym membership.
I've got a dumbbell, and recently bought a chest expander thinking this would help. However, I'm not really sure which exercises with the chest expander will help the most? Is just holding it out straight in front, and then moving my arms outwards to stretch it the best exercise?
Learn how to flex your pecs. That is extremely important. Then use that mind muscle connection when you do your pushups/DB benches or whatever.
Your pectoral muscles are not involved the motion you described. They are mainly involved with internally rotate the shoulder joint and bringing your arms together, hence excercises such as cable crossovers/db flyes etc.
Last edited by The Blind Monk; 21-04-2012 at 23:29.
7 second pushups, you go down slowly in 4 seconds, hold for 2 without anything touching the floor, up in 1 second and repeat, this extended way has really helped me, and it negates the need to start filling up rucksacks for a while, quick pushups aren't gonna do nearly as much good as these 7 second pushups (or longer) I do 100 (13, 5 seconds, 12, 20 seconds)x4 when doing chest home workouts, and ive seen massive improvement in size a definition (people have been commenting as well :3)