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 arondaballer
 .. ft Elite Status
   
 Gender : Male Posts : 1138
  Hello, I was wondering what the best exercises were to get nice pecks, thanks

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If Satan ever tries to remind you of your past, just tell him of his future!
 shahrir
 .. ft Popular Status
   
 Gender : Male Posts : 76
  crunches
 Schell240
 .. ft Novice Status
   
 Gender : Male Posts : 7
  Crunches for pecs? i dont know...reqular benchpresses work your pecs biceps/tri's good all around workout

 RaskalSbp
 .. ft Novice Status
   
 Gender : Male Posts : 47
  crunches?......lol......thats abs


for pecs you want to flat bench, incline, decline, and flys
 INTRUDER
 .. ft Elite Status
   
 Gender : Male Posts : 649
  YEAH, but did you look at his picture?

Lying dumbell presses are hard to beat, inclined & declined.

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"Get everthing you want--just make a little change now"
 italian_boxer
 .. ft Popular Status
   
 Gender : Male Posts : 106
  i need bigger pecks, im stuck on a certain weight how do i get stronger? nothing seems to be working i feel like im getting weeker

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Italian Stallion
 timmstar
 .. ft Paradigm Status
   
 Gender : Male Posts : 456
  stuck on a certain weight for what exercise?? barbell benching?? if its top of exercise its your tris if bottom your lats youd have to look at your workout see what your need help on
 italian_boxer
 .. ft Popular Status
   
 Gender : Male Posts : 106
  bench press, its going no where im stuck at 140 and im 165 its pathetic. i definetly need help and i cant find a diet that helps me bulk up, can you help?
 menace3000
 .. ft Elite Status
   
 Gender : Male Posts : 5436
  Are you trying to get larger pecs or bench more?


Because you'd go about it differently....

To get bigger pecs I would do heavy Incline DB flyes, Incline Bench Press, Dips, and maybe flat bench press/DB presses...doing reps of 6-8....and maybe 8-12 total working sets

To increase bench...you can do flat bench press, floor presses, floor DB presses, board bench press, as well as exercises for triceps like pull downs, close grip bench press, and french press with reps 1-5 range...although u can do higher reps of 8-10 on tricep exercises.....look for bench press and westside template posted by 'gatormade' he's very knowledgeable in powerlifting and has posted many good posts with lots of useful exercises for improving your bench press max....
 italian_boxer
 .. ft Popular Status
   
 Gender : Male Posts : 106
  thanks alot you guys!
 arondaballer
 .. ft Elite Status
   
 Gender : Male Posts : 1138
  Dang this post is ancient. If any of you are responding to me, don't worry about it. I can't remember the last time I worked out for the looks of my pecs.

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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt

 menace3000
 .. ft Elite Status
   
 Gender : Male Posts : 5436
  nah it was to italian boxer's question
 italian_boxer
 .. ft Popular Status
   
 Gender : Male Posts : 106
  yeah it was my question, but heres another im trying to bulk up what do i do, is it a matter of nutrition also? because i cannot find any compact imformation that will help.
 menace3000
 .. ft Elite Status
   
 Gender : Male Posts : 5436
  Yes....1/3 is training 1/3 is nutrition 1/3 is sleep...


so consume at least 1 g of protein per lb of bodyweight....and eat 300-500 calories over your maintenance levels...made up mostly of complex carbohydrates...yams, brown rice, lentils, sweet potatoes...(and 1 meal a day right after training where you eat simple carbs of white rice, potatoes, pasta, etc)...you can find more info in nutrition section...
 italian_boxer
 .. ft Popular Status
   
 Gender : Male Posts : 106
  so i should basicaly be eating 175g's of protein? i dont want to put on fat i want to put on muscle.
 timmstar
 .. ft Paradigm Status
   
 Gender : Male Posts : 456
  if your bulking up you'll almost always put on fat along with it less you on some sorta drug.. if you dont want to add as much fat just eat a cleaner diet
 menace3000
 .. ft Elite Status
   
 Gender : Male Posts : 5436
  yea....if you're trying to bulk... ie add considerable amount of mass....then you'll also add quite a bit of fat as a result.....with this method you'll be putting on the most muscle....

if you want to just add lean muscle mass....then you must do so very slowly....increasing caloric intake 100-500 at a time....and expecting to add about a pound a month of lean muscle mass...but this is generally not thought of as 'bulking up' per se...
 wrestler125
 .. ft Elite Status
   
 Gender : Male Posts : 4818
  ID say 1/3 is recovery and rest, not sleep. There are many things you can do to speed up recovery other than sleeping

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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
 italian_boxer
 .. ft Popular Status
   
 Gender : Male Posts : 106
  well considering my muscle mass and calorie intake now, how much should i add to my daily intake? i usualy do power lifting and not toning so what exercises should i lean towards? im doing lower reps of higher weight but im constantly getting stuck at certain weights especialy on the flat bench.
 belloitaliano
 .. ft Novice Status
   
 Gender : empty Posts : 2
  best thing to do if u want ur bench goign out bro u got to maybe lower ur weight alil do 8-12 reps and 5 sets so that u can over come ur plateau and also for ur body mass take in about 3/4 of ur weight in protein meaning if u weight 100 pounds take in 75 grams of protein a day
 menace3000
 .. ft Elite Status
   
 Gender : Male Posts : 5436
  bello that beats the purpose of a powerlifting workout...

to overcome your sticking point....

try doing bench with 2 by 4 by 8 piece of wood...put it on your chest...and tap it or pause and explode(either technique can be useful)...it should help with sticking point...

you can also do Floor Barbell Press....this will strengthen upper 1/3 of your lift....

and you should do heavvy close grip bench press, pulldowns, french press, to strengthen your tricep...the primary mover in powerlifting bench.....often the weak point for people....stick to reps of 5 and under.......

also protein intake is generally about 1g per lb of bodyweight for bodybuilders/powerlifters....you can even try 1.5....

take Vitamin C and E to help recover faster as well as Fish Oil...gl
 wrestler125
 .. ft Elite Status
   
 Gender : Male Posts : 4818
  bello- why would you want to lower the weight you train with in order to increase your max bench????

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Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even.
steve
 italian_boxer
 .. ft Popular Status
   
 Gender : Male Posts : 106
  you wouldnt, but bro listen when im benching this plateau seems unachievable to surpass, im working with my tri's but only time will tell.
 wrestler125
 .. ft Elite Status
   
 Gender : Male Posts : 4818
  Try changing your max effort excercise. Try board press, floor press, close grip, wide grip, chains or bands for accomidating resistance, any thing different than what regular bench press should help.
 mmaibohm
 .. ft Elite Status
   
 Gender : Male Posts : 1716
  Boxer have you tried to strengthen you fron delts at all? The power lifters bench ia part tri part delt part chest.

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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
 chereznade
 .. ft Novice Status
   
 Gender : Male Posts : 4
  Well My lower chest is mass but my upper is lacking... Im doing incline flys and incline bench press... But the build up of muscle in my upper mid chest is so slow!

any ideas ??? and yes I work out my delts and tri's heavly 2 days after chest...
 menace3000
 .. ft Elite Status
   
 Gender : Male Posts : 5436
  it takes a long time...give it 6-12 months for visible improvements in muscle....


a big part of it is nutrition....make sure to get enough protein...1-1.5g per lb and increase caloric intake by 100-200 calories....to gain that extra lean muscle...make sure your calories come from quality protein, complex carbs, and healthy fats....

also next time post this question in bodybuilding/nutrition forums....powerlifting is not concerned with size of chest....sole purpose here is to get your bench press as high as possible...and primary movers in powerlifting are triceps....gl
 menace3000
 .. ft Elite Status
   
 Gender : Male Posts : 5436
  +for bench press that is....lol....
 mmaibohm
 .. ft Elite Status
   
 Gender : Male Posts : 1716
   chereznade drop the flys and do incline dumbell bench and incline barbell bench . Also keep with your flat bench movements also.Flys are not a mass gaining movement they are more for definition. Also there is no better way to tear the pectoralis group than flys.

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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
 bodalex13
 .. ft Novice Status
   
 Gender : Male Posts : 2
  somtimes you can get to much protein though that can actully slow muscles down
 bodalex13
 .. ft Novice Status
   
 Gender : Male Posts : 2
  i need to bench more fast do u have any other exercizes that could help me with my bench press i would like to go from 150 to 180 in about 3-4 months
 wrestler125
 .. ft Elite Status
   
 Gender : Male Posts : 4818
  You NEED to bench more, FAST.

I'll tell you what, you give me a solid reason (and the members have to agree that it is a good reason), then I will personally write up an analysis and a program.

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Iron and chalk.

Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
 menace3000
 .. ft Elite Status
   
 Gender : Male Posts : 5436
  LOL....

U can prolly increase bench by 30lb by changing your technique....do search at the bottom....there are plenty of threads on this topic....
 7707mutt
 .. ft Official Moderator
   
 Gender : Male Posts : 8146
  Wait I would like to know how getting o much protein slows down muscles?

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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!

7707mutt@freetrainers.com
 wrestler125
 .. ft Elite Status
   
 Gender : Male Posts : 4818
  I was just choosing to ignore that post.

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Iron and chalk.

Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
 jeremiahjblake
 .. ft Novice Status
   
 Gender : Male Posts : 2
  hello i'm very new to this and i have a question/problem
 danny_tuff
 .. ft Popular Status
   
 Gender : Male Posts : 100
  thats generally followed with the question/problem??
 coolnatedawg
 .. ft Elite Status
   
 Gender : Male Posts : 824
  YES! AWESOME!
 menace3000
 .. ft Elite Status
   
 Gender : Male Posts : 5436
  by deadlifting the machine, by overhead squatting the machine, by overhead pressing the machine, by dragging the machine around the yard....you can also get a pretty good use out of it as a towel rack when not training...
 coolnatedawg
 .. ft Elite Status
   
 Gender : Male Posts : 824
  im just so happy this was aarons post. its like seeing one from andrew about biceps or steve about abs... good stuff.
 wrestler125
 .. ft Elite Status
   
 Gender : Male Posts : 4818
  cmon nate, that was mean. Lets stop picking on Aaron. I already dragged up the one in the male forum about building bigger... well...

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SQUAT MORE ~Jesse Marunde

Blood Guts Sweat Chalk
 miller12
 .. ft Novice Status
   
 Gender : empty Posts : 17
  hi huys,
im 14 and
Bench pressing: 55kg/121.lb - 3 sets 7-8 reps.
Crunches per day: 50-60
Barbells: 8-10kg - 10 on each arm
Sit-ups: 100
skull crushes: 18kg - 10 of

is this good or bad for my age...and is it good enough to give me good sized pecks and abdominal muscles?

cheers chris

 miller12
 .. ft Novice Status
   
 Gender : empty Posts : 17
  Message deleted by moderator due to unsuitable content for this board.
 arondaballer
 .. ft Elite Status
   
 Gender : Male Posts : 1138
  Nate, Steve: Die

lol

I was 15 when I posted that...I'm gettin old

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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt

 miller12
 .. ft Novice Status
   
 Gender : empty Posts : 17
  Message deleted by moderator due to unsuitable content for this board.
 KA
 .. ft Professional
   
 Gender : Male Posts : 902
  Hey miller12 - you may want to try and post that again - 3 times is just not enough
 miller12
 .. ft Novice Status
   
 Gender : empty Posts : 17
  Message deleted by moderator due to unsuitable content for this board.
 miller12
 .. ft Novice Status
   
 Gender : empty Posts : 17
  is it gd or not tho?
 miller12
 .. ft Novice Status
   
 Gender : empty Posts : 17
  neway "KA" y u bein sarcastic?
 menace3000
 .. ft Elite Status
   
 Gender : Male Posts : 5436
  do yourself a favor and read the stickies. Unless you for a specific sport with specific form and range of motion we cannot tell you whether it's good, bad, or ugly. Do yourself a favor and learn to lift for overall strength/athleticism....squats, deadlifts, weighted chin ups/dips, military presses, rows, cleans, etc...bench and curls are a waste of time in the long term and is a poor measure of your overall strength.
 menace3000
 .. ft Elite Status
   
 Gender : Male Posts : 5436
  unless you lift* for a specific sport
 miller12
 .. ft Novice Status
   
 Gender : empty Posts : 17
  nah i dont lift 4 a specific sport! i jus really want 2 build up sum body strength!
anytips on that one?!

Cheers 4 da advice...chris
 7707mutt
 .. ft Official Moderator
   
 Gender : Male Posts : 8146
  Yeah some advice: learn to type in english!

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FOR MY WIFE:
Her little ring was a little thing
but it was all that i could afford
now shes mine all mine
till the day i die
and i never wanted nothing more


7707mutt@freetrainers.com
 miller12
 .. ft Novice Status
   
 Gender : empty Posts : 17
  shut up u bell end!!! not bein funny its only your arms dat look big, the rest of you just looks a bit fat....yeah some advice: DIET
 7707mutt
 .. ft Official Moderator
   
 Gender : Male Posts : 8146
  Um yeah, that is why you will not get anything else out of this site.

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FOR MY WIFE:
Her little ring was a little thing
but it was all that i could afford
now shes mine all mine
till the day i die
and i never wanted nothing more


7707mutt@freetrainers.com
 coolnatedawg
 .. ft Elite Status
   
 Gender : Male Posts : 824
  miller, if you want some constructive advice you need to be respectful. this not only includes to forum members with way more time than you, but this also includes reading stickies that have all the information you need within them.

either try out the programs they have on this website, or read up threads and find/create your own. but do not come on here with an attitude like that or you will not get any advice other than to leave these boards...
 miller12
 .. ft Novice Status
   
 Gender : empty Posts : 17
  well hes on here giving advice to type in english...wtf?
al i sed was "cheers 4 da advice" just because im younger than you guys doesnt mean i have to be treated badly!
i just wanted some advice.
 7707mutt
 .. ft Official Moderator
   
 Gender : Male Posts : 8146
  Well if you typed in complete sentances and with real words more of us could actually read it

--------------
FOR MY WIFE:
Her little ring was a little thing
but it was all that i could afford
now shes mine all mine
till the day i die
and i never wanted nothing more


7707mutt@freetrainers.com
 wrestler125
 .. ft Elite Status
   
 Gender : Male Posts : 4818
  al i sed was "cheers 4 da advice" is not english. It has nothing to do with your age. Even in 3rd grade, if I wrote like that the teacher would have laughed at me. As such, we are laughing at you.



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SQUAT MORE ~Jesse Marunde

Blood Guts Sweat Chalk
 miller12
 .. ft Novice Status
   
 Gender : empty Posts : 17
  Message deleted by moderator due to unsuitable content for this board.
 miller12
 .. ft Novice Status
   
 Gender : empty Posts : 17
  Message deleted by moderator due to unsuitable content for this board.
 miller12
 .. ft Novice Status
   
 Gender : empty Posts : 17
  ok..thanks...you could still read it though. you still knew what i meant!
 7707mutt
 .. ft Official Moderator
   
 Gender : Male Posts : 8146
  ActuaLLY if any one here on this site writes like that I do not read it at all.

--------------
FOR MY WIFE:
Her little ring was a little thing
but it was all that i could afford
now shes mine all mine
till the day i die
and i never wanted nothing more


7707mutt@freetrainers.com
 miller12
 .. ft Novice Status
   
 Gender : empty Posts : 17
  ok m8...lets not argue about english! as thats not what this site is for!
 merrillj
 .. ft Popular Status
   
 Gender : Male Posts : 205
  "shut up u bell end!!!"


What the hell is a bell end?
 rev8ball
 .. ft Official Moderator
   
 Gender : Male Posts : 3143
  Knock it off, everyone. Get back to the topic or shut up...

--------------
Michael

Strength & Conditioning is not everything; it just really sucks to be weak and slow.
 miller12
 .. ft Novice Status
   
 Gender : empty Posts : 17
  Message deleted by moderator due to unsuitable content for this board.
 omar_Ramirez123
 .. ft Novice Status
   
 Gender : Male Posts : 1
  hey guys im kinda of a small guy that want to gain some muscle mass but i really dont know where to go after i arrive at the gym. sure i work out but im not seeing any mojor results. you think you could help me out?
 menace3000
 .. ft Elite Status
   
 Gender : Male Posts : 5436
  http://forum.bodybuilding.com/showthread.php?t=998224

read that whole thread and start doing starting strength II 5x5 program...
 JakeH1394
 .. ft Novice Status
   
 Gender : empty Posts : 1
  Hi everyone, I've just started the Gym and I don't really have an Idea of how I can tone up around the chest area fast? has anybody got the best solution which would work best? thanks!
 gatormade
 .. ft Elite Status
   
 Gender : Male Posts : 1403
  Check with the body building forum my friend.
 tommyc123
 .. ft Novice Status
   
 Gender : empty Posts : 2
  hey guys ive just been reading some of the advice and its pretty good, im going on holiday in 4 month is there any chance of me increasing peck size in that amount of time without loosing a six pack? thanks


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