Building your Pectorals

[Rich_2k3]

What are the best exercise's to improve your pectoral muscles, and i dont mean using weights or equpiment I mean things you can do with just ur body, like in resistance training 4 example.

[Rich67]

Pushups and dips and by far the best pec exercises out there. Wide pushups, narrow arm pushups, knuckle pushups, foot elevated pushups and pushups using weight on your back. Dips using weights work great.

[Bretty101]

Build as in get big or as in strengthen?

 

Without using weights it looks like pressups and pressup variations.

 

Another good exercise:

 

put your arms straight out in front of you. palms facing each other 2inches apart. keeping your arms straight move your arms out to the sides so you look like a scare crow. Then move you arms back to your start positions 2inches apart. Keeping your arms straight repeat this 100 times as fast as you can.

 

Thats great for your chest and shoulders!

 

Bretty

[Thuggish]

pushups with your hands on a chair each, and your feet on another chair, so that your body can dip down (a little beneath the chairs) lower than where it would go if you were on the ground (the ground getting in the way and all)

 

theyre not recommended for the newbie, but if youve been exercising try those out.

[Rich_2k3]

building muscle mass.

[WolverineGuy]

Building muscle mass is going to require compound movements...for the chest specifically, its any kind of pressing motion. To build a significant amount of mass, you're going to have to get on the bench press...also dips are good (http://www.exrx.net/WeightExercises/PectoralSternal/AsChestDip.html has assisted chest dips, just don't use the assistance for added difficulty).

 

What I do for mass in the pectoralis major are:

 

1x10 dumbell press, superset with 1x10 dumbell flye to warm the muscle up

 

3x10 incline bench press

 

3x10 flat bench

 

3x10 pec dips

 

If I need to do a last burnout set, I go to a light dumbell flye to isolate the pectoralis major.

 

Also, to build mass, you need to be eating a lot of healthy calories. Protiens, whole grain carbs, and low fat foods are essential, especially the protien.

 

Hope that helps.

[Rich67]

Yeah, you gotta bench if you want mass. Your body weight alone can't stimulate enough resistance to tear down muscle enough to develop size. You need that heavy weight.

[Rich_2k3]

That sucks, I cant be bothered with heavy weights, is there no other way?

[WolverineGuy]

Not really for any NOTICEABLE gains. Do as many pushing motions as you can (pushups, dips) and don't skimp on the cardio. Dips are one excercise that do not require any extra weight beyond your body weight, and are a core excercise for building pectorals and triceps.