How to Develop Your Pecs

The chest is the largest muscle group in the upper body. In order to learn how to develop your pecs a bodybuilder must know that, the chest requires a variety of precise chest workouts to sculpt the upper, lower and inner pecs. A defined chest can make you feel confident and ready to hit the beach in the summer.

Rookie bodybuilders are aware that in order to learn how to develop your pecs, you have to tear them down by working out and then restore the pecs with a high-protein diet. For bodybuilding the diet should consist of at least 25% protein and 40% natural, unrefined carbohydrates, with the balance in fats and fibers.

Bodybuilders should focus on working out their chest once per week. During chest workouts bodybuilders would notice and feel other muscles are also being worked out. Chest exercises will require barbells, dumbbells, and body-resistance moves.

When bodybuilding, it is important that the bodybuilder focuses on the exercises that require the heaviest weight, and then complete the workouts in a descending order.

The majority of chest exercises that are designed for intermediate bodybuilding will be completed in three sets, and doing eight to ten repetitions. For advanced body building, the bodybuilder would increase the sets to five and then do six to eight reps but using a heavier set of weights.

Bench Press, with Barbell, Wide-grip

To complete a bench press using wide grip with a barbell, the bodybuilder must lie horizontal on the bench with their feet secured flat on the floor, then they would grip the bar at about double shoulder width apart. Next the bodybuilder will lower the barbell to the upper chest-lower neck region, hold, and return the barbell above your head.

Before beginning the workout the bodybuilder should start with one set and count it as a warm up using a moderate set of weights. Once they feel comfortable the workout can begin using the maximum set of weights for eight to ten reps.

When doing bench presses it is important to ensure that the movements are slow and smooth and hat the bodybuilder takes a small break at full contraction. Remember not to lower the weight on your chest, and do not arch your back or lift your bottom off the bench. If this happens there is a risk of straining the lower neck which could even cause an injury.

Front Barbell Raise, Incline

For the front barbell raise, incline you must set the bench on an incline and use a lighter weight barbell. To start this workout, begin by grasping the barbell with palms down and arms facing straight down. Then, raise the weight overhead until the arms are extended behind your head.

Dumbbell Flies, Flat Bench

To complete dumbbell flies on a flat bench, you would choose two fairly heavy weight dumbbells, then you would lay flat on your back. You start the workout with the dumbbells straight up. Continue the exercise by lowering the dumbbells until your arms are in line with the floor. While doing this exercise it is important that you bend your arms a small degree at your elbow joint. Remember, do not hyper extend the joints in your shoulders.

Incline Press with Barbell, Wide-Grip

To complete this workout you must have your bench set at an incline. You begin the workout with the barbells extended straight overhead. Then, you lower the barbell down to your upper-chest. Continue this movement for eight to ten reps.

Decline Press with Barbell, Wide-Grip

Set the bench on a decline; start with your arms upright with barbell in hand. Next, lower the barbell slowly to the neck. Continue this exercise for eight to ten reps.

Flat Bench Dumbbell Press

To start the flat bench dumbbell press you start the exercise with the dumbbells extended straight overhead and then they get lowered to the chest keeping the elbows high and the upper arm almost parallel with she shoulders. This exercise requires heavy dumbbells. Complete eight to ten reps.

Flat Bench Dumbbell Pullover Press Lateral

Using dumbbells begin the move with the weights at your chest, then bring the weights back behind your head and bring them down towards the floor. In one movement, bring them back to your chest and press them overhead and then immediately perform a lateral fly with your arms bent at a forty-five degree angle.

Push-Ups Hands Together

Get into the push-up position. Your body must be straight and your feet and hands should be spread a foot apart. Complete as many reps as your body allows.

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