|
So you want to make your pectoral muscles so big that your
shirt can't hide them? Can't blame you. Everybody loves to
see a big, wide chest on a man. It's a symbol of power and
strength, and yeah, girls love it too.
There are a number of excellent exercises that help you in
building huge pecs and give you the big-build look that you
want. Do them with dedication and regularity and soon just
a look at you will be enough to put people in awe of you.
You can get started on building huge pecs after reading through
this article. We have listed all the exercises you need to
do for building huge pecs, so go ahead.
The Pectorals Workout
The pecs are considered a big muscle group. If you work out
everyday, then work on them at least twice a week. You can
combine them with a smaller muscle group like triceps. Combinations
will be indispensable to you if you work out only three times
a week.
The basic prescription for developing good chest is doing
5 different exercises for the pecs in a day. Do 3 sets of
each exercise, and each set should have 10-15 reps. Start
each set with relatively lighter weights and add as you move
to the next set in the sequence. You can lower the number
of reps if you find it difficult to do the same number of
reps with heavier weights.
Do A Set Till Failure
If you're adventurous, then do a few sets till failure. When
you do a set until failure, you set no upper limit on the
number of reps that you'll do. Instead, you continue your
reps as long as you have the strength to lift them, and give
up only when you are so overcome with strain that you can't
do another rep. Building huge pecs take time and a lot of
effort, but you sure aren't one of those to shy away from
hard work.
This is a very intense way for building huge pecs. This exercise
will add muscle quickly to your pecs. However, a note of warning
here: it's also a bit dangerous. You can find yourself in
a heap of trouble if you overestimate your strength, you may
find yourself out of strength when you bring the weight down,
and may not have any gas left to lift it again. Crushing your
windpipe with a big barbell is a very bad way to go. So when
you're exercising until failure, make sure there are people
around who can help you in case you need it. Better still,
make a gym buddy and have him help you as you do your reps.
Exercises For The Pectoral Muscles
Barbell Bench press - This is the most popular exercise
to build up the pectoral muscles. Lie down on your back on
the bench-press bench, and grip the bar with both hands, at
shoulder width. Now keep your forearms straight as you bring
down the bar to your chest. Lift it back again. This is one
rep. Remember to do each rep slowly, and concentrate on your
chest.
Incline bench barbell press - This is a great
exercise for the upper chest area. Lie down on your back on
the inclined bench and grip a wide barbell at shoulder width.
Now bring it slowly to your shoulder blades and back up. Do
this slow, and keep your chest wide and inflated.
Decline bench barbell press - This exercise
is for the developing the lower pecs. Lie down on the decline
bench and grab the barbell at shoulder width. Bring the bar
slowly to your chest and lift it upwards, slightly towards
the abdomen. Keep your palms facing your legs.
Dumbbell flies - Lie down on the bench and
grip a dumbbell in each hand. Your arms should be slightly
bent at the elbows and extended in an upward direction. Now
lower the dumbbells by widening your arms. The entire arms
should move in one swinging motion, without any flexing of
the elbows. The dumbbell flies are an important exercise for
the chest area and can be done on a flat bench, incline bench
or decline bench. They have a similar effect to a barbell
press.
Butterflies - To do this exercise you'll
need the butterfly machine. The butterfly machine will
support your back as you grip the sidebars, bring them
close in front of your chest and back again. This is a
basic exercise for the pectorals and really good if you're
just starting out.
Dips - Hold the dipping bars with your
palms facing each other. Now lift yourself until your
hands are straight. Go back down until your arms are bent
at the elbows almost at a 90-degree angle. Keep your upper
body hunched a little forward for better impact.
Pullovers - This is a slightly difficult
but intense technique. Lie on the bench just on your upper
back (sideways), your lower back should be straight, |
|
| supported by your legs which should be
bent at a 90-degree angle. Grasp one dumbbell with both
hands just below the dumbbell plate. Keep your hands close
together. Now lower the dumbbells over your head, and
bring it back up to your chest. Keep your elbows bent
at a 15-degree angle. |
Pushups - Pushups are very popular because
you can do them almost anywhere. Go face down on the ground
with both your arms in front of you at shoulder level. Keep
your legs straight and close together. Now raise yourself
on your arms, and go back again. This is one rep. Pushups
are good not only for your chest, but also for your back and
triceps.
Now go ahead and do some serious exercise. Building huge pecs
takes a lot of time and sweat, but you know what you get in
return, an enormous physique. All of the exercises above will
help you get a massive chest if you do them regularly. Always
be careful though that you don't damage your muscles with
weights that are too heavy.
Related Articles
Building a Massive
Chest
Chest Building Workout
How To Build A Large
Chest
| Popular Products! |
BSN
Nitrix
Nitrix has just tapped into one of the most powerful
muscle building.. |
|
Optimum
Nutrition 100% Whey
100% Whey Protein by Optimum Nutrition is a truly
unique Whey Protein..
|
|
CytoSport
Muscle Milk
Muscle Milk is an 'evolutionary' muscle formula
promoting efficient fat burning, lean.. |
|
