Need bigger Pecs

Throwaway-242424 · 2018-09-18T23:41:42+00:00

To get bigger pecs, get stronger at horizontal pressing for reps.

Barbell bench works, but it's not the only option. Dumbbell bench, dips etc. are fine substitutes.

Pushups are mechanically speaking a fantastic movement, but too easy for most in-shape people to be much more than endurance training, and difficult to load.

HurricaneHugues · 2018-09-18T22:36:24+00:00

No specific exercise is gonna save you if you don't have structure, consistency, effort in your training. What program are u currently doing? How much do u bench, squat, deadlift, overhead press? Whats your height and body weight?

menial_optimist · 2018-09-19T00:16:14+00:00

the secret to chest size is fly motions. press builds strength and size but flys squeeze the whole pectoral.

FieldLine · 2018-09-19T04:08:23+00:00

What is your height/weight and how much do you bench?

damaged_goods420 · 2018-09-19T15:15:19+00:00

If you want bigger pectorals, really focus on the mind-muscle connection and getting a strong contraction. Many people will just suggest benching more (as you see in the comments) but I'd honestly suggest dropping flat bench altogether and only doing incline and decline for your barbell movements. In addition to this barbell presses are some of the only movements I suggest not going full ROM (range of motion) on because it's quite an unnatural position and puts an absurd amount of strain on your rotator cuff, pectoral tendon, you name it. In other words, don't touch your chest and be very careful. Don't heavy press more than once a week if you value shoulder health.

My favorite chest routine consists of dumbell presses, machine flys (don't go too heavy on these as they lock your shoulder), plate presses, hex presses, and dip variations. I'd actually recommend a workout like this if you want the full package while preserving your shoulder.

Chest press machine: (warm up cuff muscles for 2-3 sets, and go heavy for the last 3ish) 5 x 6-8

Incline barbell press: 5 x 6-8 (careful with these and don't just go balls out).

Dumbell Hex Press: I LOVE these. You can use a plate as well. Focus on contracting the muscle to its max. 5 x 8-10

Pec Minor Dip: Love these as well. Make sure you get the form right and superset 8ish minor dips with normal dips to failure. Do like 4 sets.

Pushup to failure.

Tldr: You often get a mad chest exercise without killing your body with a barbell.

The__Tren__Train · 2018-09-18T22:06:27+00:00

dumbbell floor press is a very good chest movement.. avoid barbell benching on flat benches.

do not train between gym workouts.. that's when you recover and grow. you will not grow if you do not give your muscles adequate rest

Eagle-513 · 2018-09-18T22:47:49+00:00

All done with dumbbells for range of motion.

Flat Bench- 4 Sets 12,10,8,8 Incline Bench- 4 Sets 10,8,8,8 Decline Bench- 4 Sets 10,8,8,8 Fly’s - 4 Sets 12,12,10,10

MisterRoid · 2018-09-18T22:20:29+00:00

It can vary from person to person. For me it's hard to build mass on my arms with the bench press, but my pecs have grown alot from it.

wifeisbiorgay · 2018-09-19T00:16:24+00:00

If you don't have access to a gym, then pushups are probably your best bet. You can increase the resistance by elevating your feet, e.g. on a chair or stool.

Red90210 · 2018-09-19T21:00:52+00:00

Loads of helpful advice here. Thanks guys.

Title	Need bigger Pecs
Author	Red90210
Upvotes	1
Comments	49
Date	September 18, 2018 10:02 PM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/9gz9gp/need_bigger_pecs/
Archive Link	https://theredarchive.com/r/askTRP/need-bigger-pecs.133341 https://theredarchive.com/post/133341

Comments