pec exercises

[TripleJ]

I've been working out for over a year now, but I still need work on my pecs.
What exercises should I do to build up the inner part of my pecs, towards the solarplexus?

 

[Koing]

I'd say eat a lot of food. Eat a lot of protein as you will need it.

Do close grip press ups. Do them on your knuckles and have your arms go to the side of your body and not outwards.

You should be bench pressing. Use varying lengths on your grip to biuld a good range through your pecs.

I'd also suggest having your arms straight then have them push back towards you when they are at your front. I dont' know what this exercise is called but its a isometric one. Push back with your arms straight in front of you. So your pushign your arms in to your legs and body. Have your shoulders hunched over forwards as this is a stronger position and you can apply more force. Tense your abbs and push as hard as you can and when you are weakening push harder. This will help to give you bigger pecs. I've noticed this. This was taught to me by my Gymnatics coach primarily for strength but its also made them bigger. Do this everyday.

I'd also adise for you to be squating if your already not. This will help to bring all around size to your whole body.

But I think one of the most important things for getting big is eating enough protein. So eat lots of it.

Koing

 

[skace]

I coulda sworn pushups were all you needed. Correctly done pushups. But of course you need to make sure you don't have manboobs or anything first - you need to get rid of the fat first.

 

[TripleJ]

cool, thanks Koing. Just can't quite image that isometric one you're talking about. I'll check the charts at the gym on it.

skace, I think he says that if I'm correct, with other stuff beneficial. And no manboobs here lol. I'm one of them fat-free people lol

 

[Scuttle]

Koing, what sorts of food do you get the protein from? I'm still iffy on beef over here in the UK (From the BSE crisis/scare through the last decade) so am not a huge meat-eater...what alternative sources of protein would you reccomend?

 

[Koing]

Originally posted by: Scuttle
Koing, what sorts of food do you get the protein from? I'm still iffy on beef over here in the UK (From the BSE crisis/scare through the last decade) so am not a huge meat-eater...what alternative sources of protein would you reccomend?

Forget the BSE ting. I live in England too. I'm sure its fine. You have more of a chance then getting hit by a bus or something else stupid like that then getting BSE.

I eat quite a bit of meat. Chicken is good. Any meat is good, fish and tuna. Milk and cheese.

I'm assuming you don't have any manboobs as you've been training for one year.

Skace you would be hard pressed to find guys that only do push ups to get the size in the pecs. They'll almost be certainly doing bench presses and squats. I belong to a Gymnatics club and the guys there are SERIOUSLY cut and don't do any of hardly any weight training but they are really cut and some are very big. Not too big though but they do have a very very long training time. They've been training for about 6-14+ years so they are in amazing condition.

TripleJ I'll post some pics of the thing as the gym probably won't show you this. So just check this post out later.

 

[SpecialEd]

chest exercises:

Bench Press....incline, decline, regular... the ultimate chest exercise


for inner chest: Flys and all its variaions: incline flys, machine flys, regular flys, crossover cable flys....


with Bench and Flys... you will be well on your way to strong chest.


oh yeah.. pushups and dips are also great... good to do when you can't access a gym or in combination with bench and flys.