Building up pecs

0

Hey, whats the best way to build up the pectoral muscles?? (sorry if i spelt that wrong)

i dunno if you need any sort of equipment but i have a multi-gym (york body gym 2000) but it doesn't have any instructions on how to build up individual muscles. It's one that requires you to lay on it yourself and pull your own weight. i have got some attachable weights for it.

cheers

Reply 1

miki_da_magpie

2

Hm...im not sure what your multi gym looks like, but what you really need is something that will allow you to do this: have your hands to the side of your body above/inline with your shoulders, with your elbows at 90 degree angels (L shaped), then you need to be able to your hands (rotating the shoulders NOT THE ELBOWS) towards eachother. Some sort of resistance (like weights) should be applied so that you have to push with your arms to get your hands towards eachother. God i wish I could show you! explaining it is very difficult. Basically stand like jesus on the cross, but then instead of arms outstreched, have your elbows bent at 90 degrees, then rotate your shoulders and move your arms so that the palms of your hands face eachother, hope that helps!

Reply 2

shuvle

12

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Chest

Reply 3

username43524

OP

0

Cheers, i'll give it a go

Reply 4

*titanium*

12

miki_da_magpie

Hm...im not sure what your multi gym looks like, but what you really need is something that will allow you to do this: have your hands to the side of your body above/inline with your shoulders, with your elbows at 90 degree angels (L shaped), then you need to be able to your hands (rotating the shoulders NOT THE ELBOWS) towards eachother. Some sort of resistance (like weights) should be applied so that you have to push with your arms to get your hands towards eachother. God i wish I could show you! explaining it is very difficult. Basically stand like jesus on the cross, but then instead of arms outstreched, have your elbows bent at 90 degrees, then rotate your shoulders and move your arms so that the palms of your hands face eachother, hope that helps!

I think he means a chest presss :p:

http://www.imperial.ac.uk/sports/images/Girl%20with%20chest%20press.jpg

Reply 5

david cool

10

wat exercises do u recommend for the chest with just free weights ?, i wanna work the lower part of my chest........... I am poor lol , well i cant afford the gym thats for sure

Reply 6

harry5069

If you want the lower part of the chest try a decline dumbell/ barbell press or decline dumbell flyes, just look at the links posted by shuvle and then adjust your body position so your head is lower than your chest and hips, this emphasises the lower part of your chest. Apart from that just use the links above and work your whole chest, it all helps.

Reply 7

forkwise

1

Or you could try push-ups with your hands close together

Reply 8

Chi3f

1

that doesnt do you chest

Reply 9

aced

Not directly, but any kind of push up is going to affect your chest. But the above method of pushups is great for triceps, and strong triceps mean bench press is better, so chest can get better.

Bench press and dips are the 2 best exercises for chest imo. But a bench (£50 from argos) and a barbell weights set up to around 80kg (£80) and you're ready to get some decent pecs!

Reply 10

halfoflessthan50p

12

http://www.bodybuilding.com/fun/weik7.htm

Reply 11

pete42

i do 3 sets on bench press with a barbell, one set on inclined bench, one set on flat bench, then one set on declined bench, as these do your upper, middle and lower chest muscles. also doing push ups with your hands a bit further apart does them too.

Reply 12

Caribou

1

I am surrounded by idiots.

Here are a few things you can do:

Fly
Benchpress
Wide push-ups, supported by your clenched fists.

Reply 13

halfoflessthan50p

12

HagerVor

Here are a few things you can do:

Fly

now thats just stupid

Reply 14

pete42

halfoflessthan50p

HagerVor

Here are a few things you can do:

Fly

now thats just stupid

Reply 15

Caribou

1

halfoflessthan50p

now thats just stupid

I'm in a ****ing bad mood today. :mad:

. But at least I can see the funny side of that. :rolleyes:

Still.. Flying dumbells is the best way to do it. imo.

Reply 16

Chi3f

1

or use cable crossovers as an alternative

Reply 17

miki_da_magpie

2

Chi3f

that doesnt do you chest

erm afraid that both pushups with your hands far apart and close together do do a bit of chest work, not solely directed at it, but its a good way to increase general upperbody mass. Traingle pushups, where you form a sorta trangle between your thumb and forefinger of both hands, and wide pushups where you have your arms quite far apart and you pushup, or try holding them with clenched fists as someone already stated

Reply 18

Chi3f

1

erm we arent talking about general upperbody mass, we are talking about pecs, you do wide grip pushups not close grip ones

Reply 19

aced

Let's see some pictures of your pecs to prove that you know more than us about building pecs!

Building up pecs

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