Need a good peck work out

M

MASSwrestler

0
My arms, legs and abdominals are in phenomal shape. I gain muscle vary fast and I have a good retuine for building these muscles. Though the one thing I am missing are good pecks. Though most of my body's muscle is very well toned my pecks are very flat and I want to build them up.

Any ideas for a good work out to increase my peck size?
Thanks :jump1:
 
Maybe incline bench press budy :cheeky2: Not to sure on the reps/sets. Maybe 8 reps and 3 sets would be good
 
The most obvious peck workout would be the bench press, which you most likely already do (well, most people bench anyway). If you want to isolate the muscles, try pectoral flies or "butterflies". In my experience, if you're trying to isolate the pectorals and gain size, there are few things better than a butterfly machine, which most gyms have.
 
For my chest and arms I do 3 sets each:
Dumbell press – 10 reps / do able weight
Bicep Curl – 8 reps / do able weight
Inclined press – 10 reps / do able weight
Bench Press – 10 reps / 130

Great results, everywhere but my pecks. I would think this would be enough?
 
MASSwrestler said:
For my chest and arms I do 3 sets each:
Dumbell press – 10 reps / do able weight
Bicep Curl – 8 reps / do able weight
Inclined press – 10 reps / do able weight
Bench Press – 10 reps / 130

Great results, everywhere but my pecks. I would think this would be enough?
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Here is a few critique that I would do, what do I know just a guy on a board BUT:

1) take out that bicep curl, work bicept with back. tricep with chest
2) lower the reps from 10 to 4-8 reps with 3-4 sets.
3) Start out with either incline or flat bench press and end with flys.
here would be a sample chest workout for me in order done:

Flat BB bench (using heavy weight and max pressing)
Incline machine press (same heavy weight)
Seated machine flies (moderate weight but more control and squeezing)
Cable flies with varying angle (light weight - think like a scrupture here)

If you done it all right, try to do a pushup; you outta struggle with pushups. If you don't have access to gym to use machine, just use BB or DB for incline press and DB for the flies.
 
There's nothing wrong with 10 reps tic,

If it is size you want and if your doing a split routine which i think you are? Then yea all you need is a Flat Press, Incline Press, and a fly. No more than that i would say.
 
Probably nothing wrong with 10 reps but if he is not getting as much results, then maybe try to lower the rep count and increase the weight. Go heavy weights to get bigger muscle is one of my philophy. Plus, just my own idea but I like to go really heavy on power movement such as bench press and control (lower weight) movement such as flies.

Just an idea to toss out there; it may or may not work for you Mass. Everyone is different.
 
I hate the butterfly machine. Avoid it. I do lying-down flies until the weight touches the floor, its a good stretch and if you can keep your arms straight on the way up its a great chest workout. Also Standing flies, and crouched flies with your elbows on your hips.
Me: 5'9" 155lb.
 
Chances94 said:
I hate the butterfly machine. Avoid it. I do lying-down flies until the weight touches the floor, its a good stretch and if you can keep your arms straight on the way up its a great chest workout. Also Standing flies, and crouched flies with your elbows on your hips.
Me: 5'9" 155lb.
Click to expand...

Flies till the weight touches the floor??? You are gonna destroy your shoulders. Seriously. Besides the fact you replied to a 2 year old thread, this is awful advice you are giving.
 
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