Best ways to build big pecs? - UK-Muscle Body Building Community

Nick B · 17-09-2006, 06:16 PM

Hi,

Just looking for some routines and techniques to build big pecs.

As I've been training hard of late (whole body), I've found my arms are now pretty big (15 and three quarter inches), and my abs show clearly. Yet my pecs aren't in great proportion. And I'd really like to build up big pecs.

At the moment I use the pectoral machine in the gym, chest incline machine and the chest press, sometimes I use dumbells for the pecs, but I prefer the machines. But to be honest I do not build muscle as quickly on my pecs as the rest of my body. Could it be to do with my age (turn 17 in december)? But I just really want to get nice big pecs so they are in proportion with my arms and abs.

Cheers for any help

Up and Under · 17-09-2006, 07:26 PM

Scrap the machines.

3 sets of Incline d/b press
3 sets of flat d/b press
3 sets of decline d/b press

Finish off with some dips. ;)

Nick B · 17-09-2006, 07:41 PM

What exactly are dips?

Also, is it better tot rain with dumbells rather than machines if you want bigger gains?

Cheers

Carlos901 · 17-09-2006, 08:44 PM

yep stick to compounds. i would stick some benching in there, like matt said before, u never see someone who can bench big, but have small pecs.

Nick B · 17-09-2006, 09:04 PM

Quote:

Originally Posted by Carlos901

yep stick to compounds. i would stick some benching in there, like matt said before, u never see someone who can bench big, but have small pecs.

Yeah I do bench at the moment, but my bench is sh!t at just 70kg (thats not my 1 rep max, thats 5 sets of 8 on a good bench day). I'll focus more on trying to build my bench press.

My pecs are by far the weakest muscle in my body and I think huge pecs look best in shirts so I'm on a mission to get 'em big.

How long am i looking at for significant increases? My diets sorted and I train 4 times a week, probably 5 weeks for decent gains?

**big** · 17-09-2006, 09:22 PM

As said above, work on your strength.

I have never in my life seen someone benching 150kg+ with small pecs (or arms, or delts for that matter). Huge pecs don't come overnight, let's face it - but if you work on your strength, the size will come.

I would say switch to 5x5 on bench, starting with your 70kg, and add 2.5kg to the bar each week. Once you stall, drop down to 3x3 with the same weight, and add 2.5kg each week. Once you stall on that, take a week off, then go back to the 5x5 weight you originally missed and start again.

Dips, as said above, are also an excellent mass builder.

Out of interest, when you fail on bench, whereabouts in the move do you fail (off the chest, halfway, at lockout, or what)?

Nameless · 17-09-2006, 09:22 PM

Quote:

Originally Posted by gangst

Yeah I do bench at the moment, but my bench is sh!t at just 70kg (thats not my 1 rep max, thats 5 sets of 8 on a good bench day). I'll focus more on trying to build my bench press.

My pecs are by far the weakest muscle in my body and I think huge pecs look best in shirts so I'm on a mission to get 'em big.

How long am i looking at for significant increases? My diets sorted and I train 4 times a week, probably 5 weeks for decent gains?

Hey mate,

Ther problem is that you use machines for a muscle group like chest. Dumbbell and barbell chest press all the way, and maybe throw in hammer strength chest press (with forced negs and/or drop sets) and dips...

Also - do you have any pics? cus at age 16, with almost 16inch arms and visable abs is something to behold for sure, unless youre 6ft 5

Good Luck

Nameless

Nick B · 17-09-2006, 09:52 PM

Quote:

Originally Posted by big

As said above, work on your strength.

Out of interest, when you fail on bench, whereabouts in the move do you fail (off the chest, halfway, at lockout, or what)?

If I stall on a bench its usually just after I've taken the weight off my chest, so just about halfway. My arms and shoulders are probably my biggest strength atm.

Nick B · 17-09-2006, 09:54 PM

Quote:

Originally Posted by Nameless

Hey mate,

Ther problem is that you use machines for a muscle group like chest. Dumbbell and barbell chest press all the way, and maybe throw in hammer strength chest press (with forced negs and/or drop sets) and dips...

Also - do you have any pics? cus at age 16, with almost 16inch arms and visable abs is something to behold for sure, unless youre 6ft 5

Good Luck

Nameless

Yeah I'll get some pics tomo m8. I'm 6ft2, however, I wanna get bigger in my upper chest and arms.

Nick B · 17-09-2006, 10:08 PM

here are some pics. to be honest phone pics are sh!t but i couldn't find my digi cam so they'll have to do, but they make me look smaller really.

Jimmy_Cricket · 18-09-2006, 12:03 PM

think barbell benching build bigger for me, db presses gives more shape imo.

LEWIS · 18-09-2006, 03:41 PM

same for me barbell benching

**hackskii** · 18-09-2006, 06:52 PM

Well, I dont think your chest looks all that bad but the place where it tyes into your chest is lacking some. I see the inside is developed probably from the pec deck.

I myself dont like the pec deck and not for an exercise to build strength or muscle but I use it only after I am done with chest to stretch out the fascia and get a pump.

If you are failing at the bottom of the lift this does not surprise me about the lagging body parts.
You have not stimulated the chest enough for growth.

If you want power at the bottom then do pauses.
This is where you lower the bar to your chest and without touching hold for a couple of seconds then blast it back up.

Big hit the nail on the head here.
I have never seen a big bencher have a small chest.

As said above, stick to compounds and if you can use bar or dumbells.

I would start out doing bench, then inclines then dips.
This should do it.

Try some pauses too like I mentioned, I bet the next day you will be super sore, but you will have to drop the weight to accomodate.
Power lifters do pauses for power, this probably would be a good idea.

Nick B · 18-09-2006, 08:46 PM

Cheers I'm gonna give this all a try. It's mainly my upper chest/pecs which is lacking.

On days when I dont go down the gym, are push ups a good idea? Say 100 to 150ish?

Also as hackskii sadi, how can I develop where the pecs tie in witht eh chest?

**hackskii** · 18-09-2006, 09:01 PM

Id drop the pushups.

Do you mean where the delts tie into the chest?
Flys but you willl get some beneifts from the dips.
So, lets keep the compouond exercises in there and worry about the lagging parts down the road.

17-09-2006, 06:16 PM	#1 (permalink)
Nick B BECAUSE I CAN. Join Date: Aug 2006 Location: South East Posts: 694	Best ways to build big pecs? Hi, Just looking for some routines and techniques to build big pecs. As I've been training hard of late (whole body), I've found my arms are now pretty big (15 and three quarter inches), and my abs show clearly. Yet my pecs aren't in great proportion. And I'd really like to build up big pecs. At the moment I use the pectoral machine in the gym, chest incline machine and the chest press, sometimes I use dumbells for the pecs, but I prefer the machines. But to be honest I do not build muscle as quickly on my pecs as the rest of my body. Could it be to do with my age (turn 17 in december)? But I just really want to get nice big pecs so they are in proportion with my arms and abs. Cheers for any help

18-09-2006, 06:52 PM	#13 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 30,078	Well, I dont think your chest looks all that bad but the place where it tyes into your chest is lacking some. I see the inside is developed probably from the pec deck. I myself dont like the pec deck and not for an exercise to build strength or muscle but I use it only after I am done with chest to stretch out the fascia and get a pump. If you are failing at the bottom of the lift this does not surprise me about the lagging body parts. You have not stimulated the chest enough for growth. If you want power at the bottom then do pauses. This is where you lower the bar to your chest and without touching hold for a couple of seconds then blast it back up. Big hit the nail on the head here. I have never seen a big bencher have a small chest. As said above, stick to compounds and if you can use bar or dumbells. I would start out doing bench, then inclines then dips. This should do it. Try some pauses too like I mentioned, I bet the next day you will be super sore, but you will have to drop the weight to accomodate. Power lifters do pauses for power, this probably would be a good idea. __________________ Power over others is weakness disguised as strength. Scott

18-09-2006, 08:46 PM	#14 (permalink)
Nick B BECAUSE I CAN. Join Date: Aug 2006 Location: South East Posts: 694	Cheers I'm gonna give this all a try. It's mainly my upper chest/pecs which is lacking. On days when I dont go down the gym, are push ups a good idea? Say 100 to 150ish? Also as hackskii sadi, how can I develop where the pecs tie in witht eh chest? Last edited by Nick B; 18-09-2006 at 08:50 PM.

18-09-2006, 09:01 PM	#15 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 30,078	Id drop the pushups. Do you mean where the delts tie into the chest? Flys but you willl get some beneifts from the dips. So, lets keep the compouond exercises in there and worry about the lagging parts down the road. __________________ Power over others is weakness disguised as strength. Scott

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17-09-2006, 07:26 PM	#2 (permalink)
Up and Under Newbie Trainer Join Date: May 2006 Posts: 37	Scrap the machines. 3 sets of Incline d/b press 3 sets of flat d/b press 3 sets of decline d/b press Finish off with some dips. ;)

17-09-2006, 07:41 PM	#3 (permalink)
Nick B BECAUSE I CAN. Join Date: Aug 2006 Location: South East Posts: 694	What exactly are dips? Also, is it better tot rain with dumbells rather than machines if you want bigger gains? Cheers

17-09-2006, 08:44 PM	#4 (permalink)
Carlos901 Banned Join Date: Nov 2004 Posts: 1,843	yep stick to compounds. i would stick some benching in there, like matt said before, u never see someone who can bench big, but have small pecs.

17-09-2006, 09:22 PM	#6 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 7,099	As said above, work on your strength. I have never in my life seen someone benching 150kg+ with small pecs (or arms, or delts for that matter). Huge pecs don't come overnight, let's face it - but if you work on your strength, the size will come. I would say switch to 5x5 on bench, starting with your 70kg, and add 2.5kg to the bar each week. Once you stall, drop down to 3x3 with the same weight, and add 2.5kg each week. Once you stall on that, take a week off, then go back to the 5x5 weight you originally missed and start again. Dips, as said above, are also an excellent mass builder. Out of interest, when you fail on bench, whereabouts in the move do you fail (off the chest, halfway, at lockout, or what)?

18-09-2006, 12:03 PM	#11 (permalink)
Jimmy_Cricket .. Join Date: Aug 2006 Posts: 1,598	think barbell benching build bigger for me, db presses gives more shape imo.

18-09-2006, 03:41 PM	#12 (permalink)
LEWIS Looking Freaky Join Date: Oct 2005 Posts: 973	same for me barbell benching