Hey guys, if this is a duplicate thread this can be deleted..


Anyway, I'm wondering what the BEST method for building pecs are because even though they're not bad, I'd like them to be a little more toned and defined. I'm happy with the condition of everything else on my body, but I'm just not completely satisfied with the pecs.


What I usually do are about 25-50 push-ups and maybe 20 chin-ups a day. It definitely isn't much, but it keeps them in good enough shape to where they look "alright". I just want them to be a little more built and I'm wondering if I should just increase what I'm doing, or if there is anything else I could do. I have a pool as well so if you guys know any water exercises that tone them I'd appreciate that too. Thanks a lot!

quote Ryancola

Hey guys, if this is a duplicate thread this can be deleted..


Anyway, I'm wondering what the BEST method for building pecs are because even though they're not bad, I'd like them to be a little more toned and defined. I'm happy with the condition of everything else on my body, but I'm just not completely satisfied with the pecs.


What I usually do are about 25-50 push-ups and maybe 20 chin-ups a day. It definitely isn't much, but it keeps them in good enough shape to where they look "alright". I just want them to be a little more built and I'm wondering if I should just increase what I'm doing, or if there is anything else I could do. I have a pool as well so if you guys know any water exercises that tone them I'd appreciate that too. Thanks a lot!

Looks like you want to join the macho people of neoseeker! Ever try wide and diamond push-ups?

Do you have access to a gym? Or are you just training at home? If you can use a gym, pec flies are a great exercise for toning up the pecs. Push ups, and pushing exercises will generally build the chest, rather than getting that ripped definition. Dips are also a great exercise for the triceps and defining the chest.

If you just training at home, then I'd definitely try and increase the amount of push-ups you do, also try doing triceps dips off a chair, as this will build your triceps as well (making your chest look bigger) as it'll give you a more rounded physique.

No, I've never tried the diamond push-ups, I've heard they are brutal. I'll add maybe 20 of those to the push-up regimen I'm already in (if you can call it that, haha). I don't know what tricep dips are, but I'll look it up and give those a try too.


(I don't have access to a gym BTW)

You wont be building much of anything without a gym.

Yeah but he can get the results he's looking for.

Definately try dips, they work well for chest development if you do them with two parallel bars. But you can also simply use a bench, although they focus more on triceps.

With a gym, the bench press will help loads as well won't it? What particular exercises can I do with dumbbells to improve my pecs?

DB bench press and DB flys.

^^

Yeah bench press variants (DB, BB, incline, flat, decline) are pretty much the core to building a good chest. And flys are a great isolation exercise (worked well for me).

quote Tazza20

If you just training at home, then I'd definitely try and increase the amount of push-ups you do, also try doing triceps dips off a chair, as this will build your triceps as well (making your chest look bigger) as it'll give you a more rounded physique.

Eh, did you miss something out? The triceps are the back of your upper arm. Triceps from my knowledge don't widen the chest it's the lats that do. Dips also work the lats as well which is way they come in handy for stretching out the chest and making it look wider.


I'd also like to say that if you're doing chin ups then do both a wide grip and a close grip. Do both at high-intensity, taking each rep slowly and pausing for a couple of seconds when your chin is over the bar before slowly lowering yourself back down. You'll need to make sure you go all the way back down to stretch out the lats otherwise you're really just working your arms. This should help stretch out and tighten those pecs and make them appear more defined.

quote U_Turn

Eh, did you miss something out? The triceps are the back of your upper arm. Triceps from my knowledge don't widen the chest it's the lats that do. Dips also work the lats as well which is way they come in handy for stretching out the chest and making it look wider.

It is worth training your triceps, and the arms generally when you are trying to build the chest, as all muscles are connected, and often it's easy just to build the chest and still end up with skinny arms. The arms are connected the shoulders, which relate to the chest and so I'm saying it is worth building on your triceps as well. For example, if your chest was 30 inches and you had muscular arms, your chest (and your body generally) would look more built than if you had your 30 inch chest with skinny arms.

Obviously, it's also important that you don't just train your chest. If you want to focus on your chest then you can do, but always train you back and legs as this will promote a 'balance' throughout the body and promote good posture. You see a lot of bodybuilders nowadays walking around with a hunchback because they overtrain their chest, and thus they just look bazaar!