For so many men looking to improve their workout routine, building pecs is at the top of their list. This is especially true if you are a professional weightlifter or bodybuilder.
Luckily, getting pecs can be accomplished quite easily through the use of dumbbells, barbells, and even basic push-ups.
Before you go out and buy a whole new home gym, you can purchase dumbbells and free weights inexpensively and use a number of resistance training exercises for growing pecs quickly. Improving your muscle tone and increasing your muscle mass doesn’t have to be that expensive!
First and foremost, lifting weights regularly without the right nutrition is a total waste of time. Building pecs begins with the proper diet by eating several small, balanced meals per day to keep your metabolism going all day long.
If you are lifting weights often in the hopes of building pecs without eating enough calories or protein, then you will not see the results that you have been looking for.
When your muscles become sore after a hard workout, they need to be rebuilt with the proper amount of protein in the diet. As the best rule of thumb, it is recommended to eat .75 g to 1 g of protein per pound of body weight each day.
This can be spread out into six small meals throughout the day, where each meal will contain 1/6 of your daily recommended protein. Make sure to focus on healthy, lean protein sources like fish, chicken, lean beef, and lean dairy.
It is also best to pair this protein with fresh vegetables and complex carbohydrates, like whole grains. This will ensure that you get the energy that you need for your workout routine when building pecs.
It will also give your muscles enough protein to rebuild and repair quickly so that you can bounce back for your next workout.
After you have your diet straightened out, building your chest begins with a balanced workout routine:
This is a basic exercise that you may already be familiar with when it comes to building your chest.
1. Start the exercise by lying flat on your back on a bench, and hold a barbell with both hands at shoulder level.
2. Keep your forearms straight as you extend the barbell completely, and bring the barbell back to your chest again.
** This is one repetition. Perform each repetition slowly, and aim for 3 sets of 10 repetitions each.
Decline Bench Press:
If you want to workout your lower pecs, you can vary the bench press slightly by moving the bench into a decline position.
1. Lie back on the declined bench, and hold the barbell directly over your chest.
2. Lift the barbell upward completely, and slowly bring it down to roughly one inch above your chest.
** Make sure that your palms are facing your legs at all times. Perform 3 sets of 10 repetitions.
Since the decline position is challenging, make sure to have a spotter with you to prevent slipping or dropping the weight and causing injury.
Dumbbell flies are effective exercises when it comes to building pecs.
1. Start the exercise by lying flat on a weight bench, holding a dumbbell in each hand.
2. Bend your arms slightly at the elbows, and extend them upward above your chest.
3. Now open your arms wide, and lower the dumbbells to your sides.
** This should be performed in one smooth, controlled motion without flexing your elbows. Dumbbell flies work to effectively target the chest and can be performed on a flat, incline, or decline bench.
It is best to perform 3 sets of 10 repetitions for the exercise.
Make sure to integrate the above exercises into your regular upper body workout routine. It is also important to mix up the amount of weight that you use and your repetitions to keep your body challenged.
If you are used to exercising with a heavy weight in very few repetitions, alternate from time to time to perform more repetitions with a lighter weight to challenge your muscles in a different way.
Building your chest using the above exercises will give you the targeted results that you have been hoping for in a conditioned and strong chest!