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how does a guy get pecs?
how does a guy get pecs?
ive got a 6pac but looks a bit weird with top bit flat, ne ideas?
thanks in advance!
ive got a 6pac but looks a bit weird with top bit flat, ne ideas?
thanks in advance!
Scroll to see replies
Use this kind of thing. Otherwise lie down with ur arms stretched out like a cross/crucifiction, then with weights in ur hands liftup infront of u. just make sure they aren't too heavy cause you can strain yourself, and if you drop them, it'll hurt, lol. Btw, I don't really have a clue, just what i think would work. I'd do a google search at least, if i were you.
lol cheers - ill double check wat u said pandamonk lol but i suppose it cant hurt
press ups are bad for your arms if you have weak wrists though. I reccomend getting some dumbells, and doing pec fly/or bench press (if you plan on doing it at home).
whats pec fly?
Lying on a bench (or something similar),(with dumbells in hand), have your arms out straight to each side, and bring them up and in , whilst keeping them straight, to the point where they meet in the middle.
*almost straight*
ahh cheers 
just look around tinternet, or go down the gym, its pretty easy to get started, but to put on any REAL size, you need some serious weight. Good luck and happy training mate
Anonymous
how does a guy get pecs?
EDIT: If you're new to bulking up, don't even try this. Follow lapsaJ's advice below.
Ask better questions and you'll get answers like:
1 - Warm-up your pecs thoroughly - don't come back to post an anonymous "I busted my pecs" thread on here.
2 - Dumbbell Flyes on the Incline Bench: Set the bench at a slight angle of around 30 degrees or so. Be sure to get a full stretch on each rep, and push yourself to failure.
3 - Dumbbell Incline Presses: Go right into these without any rest at all using the same dumbbells you have in your hands from the Flyes. Go deep on each rep, throwing your chest out and upward at the stretch point. Then squeeze hard at the point of full contraction. Go to failure.
4 - Barbell Incline Press: Now jump right into Barbell Incline Presses with a moderate weight. Your pecs will be substantially fatigued at this point, so you’ll want to have a spotter to help you push out some solid reps. Again, go to failure.
5 - Dumbbell Flyes on the Incline Bench again: Use half your original dumbbell weight. Maintain great form and go to failure.
6 - Dumbbell Incline Presses: Go right into Dumbbell Presses again with the same weight you already have in your hands - no rest. Pump out as many as you can. This final leg of the Giant Set really separates the men from the boys, or the women from the girls as the case may be.
7 - Take a 90-120 second rest and repeat the lot.
Ron - you forgot to say 'admire your newly arnie-like mantits in the mirror and slap them a couple of times'. always did me a world of good during chest workouts
Chest dips are also good.
I think the best bit of advice you can get from this thread is the following:
BENCH PRESS
Simple, no crap. If you want decent pecs you need to get them to a decent size, which is why you should just do the standard compound movement. IMO, forget about inclines and fly's at the minute. Why complicate it when you don't have to? Once you see some decent mass, then go for some isolation and get them defined.
So the standard bench press is like:
If you don't have a barbell, there's always the dumbell bench press which is just as effective:
As with any other lift, aim for completing 3 sets of 6-8 reps. With the bench press you will expect to increase you weights very quickly compared to other exercises, usually change every couple of weeks as you start up.
Hope that helps. Once you get some decent mass, then I'd suggest to look at Ron's post.
BENCH PRESS
Simple, no crap. If you want decent pecs you need to get them to a decent size, which is why you should just do the standard compound movement. IMO, forget about inclines and fly's at the minute. Why complicate it when you don't have to? Once you see some decent mass, then go for some isolation and get them defined.
So the standard bench press is like:
If you don't have a barbell, there's always the dumbell bench press which is just as effective:
As with any other lift, aim for completing 3 sets of 6-8 reps. With the bench press you will expect to increase you weights very quickly compared to other exercises, usually change every couple of weeks as you start up.
Hope that helps. Once you get some decent mass, then I'd suggest to look at Ron's post.
I'd hate it if my boyfriend had bigger tits than me. eww.
lapsaJ
So the standard bench press is like:
If you don't have a barbell, there's always the dumbell bench press which is just as effective:
So the standard bench press is like:
If you don't have a barbell, there's always the dumbell bench press which is just as effective:
Those gif dudes have been lifitng for a long time now. They're gonna have pecs of steel!
lapsaJ
I think the best bit of advice you can get from this thread is the following:
BENCH PRESS
Simple, no crap. If you want decent pecs you need to get them to a decent size, which is why you should just do the standard compound movement. IMO, forget about inclines and fly's at the minute. Why complicate it when you don't have to? Once you see some decent mass, then go for some isolation and get them defined.
So the standard bench press is like:
If you don't have a barbell, there's always the dumbell bench press which is just as effective:
As with any other lift, aim for completing 3 sets of 6-8 reps. With the bench press you will expect to increase you weights very quickly compared to other exercises, usually change every couple of weeks as you start up.
Hope that helps. Once you get some decent mass, then I'd suggest to look at Ron's post.
BENCH PRESS
Simple, no crap. If you want decent pecs you need to get them to a decent size, which is why you should just do the standard compound movement. IMO, forget about inclines and fly's at the minute. Why complicate it when you don't have to? Once you see some decent mass, then go for some isolation and get them defined.
So the standard bench press is like:
If you don't have a barbell, there's always the dumbell bench press which is just as effective:
As with any other lift, aim for completing 3 sets of 6-8 reps. With the bench press you will expect to increase you weights very quickly compared to other exercises, usually change every couple of weeks as you start up.
Hope that helps. Once you get some decent mass, then I'd suggest to look at Ron's post.
yes, do what this post says and ignore just about everything else. huge pecs in no time.
one question I've got here on chest workouts - what is the difference (in terms of muscle groups targeted etc) between doing barbell presses or dumbbell presses.
My current chest routine is:
4 sets barbell bench press (flat)
3 sets dumbbell press (incline)
3 sets dumbbell fly (one week incline, next week flat)
However as its summer I tend to go to the gym on my own so I dont have a spotter, so I am thinking of swapping the barbell on the flat bench for dumbbells so I can crank up the weight and not fear it being a hazard if I fail.
Yesterday I substituted the barbell for dumbbells on the flat press and I did find it harder, I felt the strain on my pecs more than I do with the barbell, however I'm also wondering whether your triceps come into play more with dumbells than a barbell; on my final reps my form started to fail and I felt a burn in my triceps after 'cheating'
My current chest routine is:
4 sets barbell bench press (flat)
3 sets dumbbell press (incline)
3 sets dumbbell fly (one week incline, next week flat)
However as its summer I tend to go to the gym on my own so I dont have a spotter, so I am thinking of swapping the barbell on the flat bench for dumbbells so I can crank up the weight and not fear it being a hazard if I fail.
Yesterday I substituted the barbell for dumbbells on the flat press and I did find it harder, I felt the strain on my pecs more than I do with the barbell, however I'm also wondering whether your triceps come into play more with dumbells than a barbell; on my final reps my form started to fail and I felt a burn in my triceps after 'cheating'
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