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PECKS

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arondaballer Posts: 1,054 Joined: 2003/06/14	2003/07/06, 11:47 PM Hello, I was wondering what the best exercises were to get nice pecks, thanks -------------- If Satan ever tries to remind you of your past, just tell him of his future!
shahrir Posts: 76 Joined: 2003/06/24	2003/07/07, 12:35 AM crunches
Schell240 Posts: 7 Joined: 2003/02/27	2003/07/07, 01:36 AM Crunches for pecs? i dont know...reqular benchpresses work your pecs biceps/tri's good all around workout
RaskalSbp Posts: 47 Joined: 2003/02/23	2003/07/07, 05:36 PM crunches?......lol......thats abs for pecs you want to flat bench, incline, decline, and flys
INTRUDER Posts: 642 Joined: 2002/06/27	2003/07/25, 04:49 PM YEAH, but did you look at his picture? Lying dumbell presses are hard to beat, inclined & declined. -------------- "Get everthing you want--just make a little change now"
italian_boxer Posts: 82 Joined: 2005/03/01	2005/03/01, 11:42 PM 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 -------------- Italian Stallion
timmstar Posts: 426 Joined: 2003/12/08	2005/03/02, 12:12 AM 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 Posts: 82 Joined: 2005/03/01	2005/03/02, 12:17 AM 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?
	2005/03/02, 04:06 AM 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 Posts: 82 Joined: 2005/03/01	2005/03/02, 01:41 PM thanks alot you guys!
arondaballer Posts: 1,054 Joined: 2003/06/14	2005/03/02, 02:32 PM 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. -------------- 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
	2005/03/02, 05:50 PM nah it was to italian boxer's question
italian_boxer Posts: 82 Joined: 2005/03/01	2005/03/02, 07:29 PM 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.
	2005/03/02, 08:00 PM 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 Posts: 82 Joined: 2005/03/01	2005/03/02, 09:41 PM so i should basicaly be eating 175g's of protein? i dont want to put on fat i want to put on muscle.
timmstar Posts: 426 Joined: 2003/12/08	2005/03/03, 01:31 AM 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
	2005/03/03, 03:59 AM 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 Posts: 4,619 Joined: 2004/01/27	2005/03/03, 09:43 AM ID say 1/3 is recovery and rest, not sleep. There are many things you can do to speed up recovery other than sleeping -------------- 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 Posts: 82 Joined: 2005/03/01	2005/03/03, 04:02 PM 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 Posts: 2 Joined: 2005/03/06	2005/03/06, 09:07 PM 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:dumbbell:
	2005/03/07, 04:31 AM 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 Posts: 4,619 Joined: 2004/01/27	2005/03/07, 02:34 PM bello- why would you want to lower the weight you train with in order to increase your max bench???? -------------- 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 Posts: 82 Joined: 2005/03/01	2005/03/07, 08:31 PM 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 Posts: 4,619 Joined: 2004/01/27	2005/03/08, 09:48 AM 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 Posts: 1,621 Joined: 2003/09/30	2005/03/08, 01:06 PM Boxer have you tried to strengthen you fron delts at all? The power lifters bench ia part tri part delt part chest. -------------- 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 Posts: 4 Joined: 2005/03/19	2005/03/19, 10:42 PM 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...
	2005/03/19, 10:51 PM 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
	2005/03/19, 10:52 PM +for bench press that is....lol....
mmaibohm Posts: 1,621 Joined: 2003/09/30	2005/03/19, 11:03 PM 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. -------------- 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.
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/05/25, 07:51 AM Wait I would like to know how getting o much protein slows down muscles? -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
bodalex13 Posts: 2 Joined: 2006/05/25	2006/05/25, 12:18 AM somtimes you can get to much protein though that can actully slow muscles down
bodalex13 Posts: 2 Joined: 2006/05/25	2006/05/25, 12:21 AM 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 Posts: 4,619 Joined: 2004/01/27	2006/05/25, 02:28 AM 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. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
	2006/05/25, 05:06 AM 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....
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/05/25, 10:27 PM I was just choosing to ignore that post. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
danny_tuff Posts: 85 Joined: 2006/11/12	2007/04/19, 02:56 AM thats generally followed with the question/problem??
jeremiahjblake Posts: 2 Joined: 2007/04/15	2007/04/18, 08:56 PM hello i'm very new to this and i have a question/problem
coolnatedawg Posts: 813 Joined: 2005/03/09	2008/03/21, 07:41 PM YES! AWESOME!
	2008/03/21, 08:15 PM 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 Posts: 813 Joined: 2005/03/09	2008/03/21, 08:36 PM im just so happy this was aarons post. its like seeing one from andrew about biceps or steve about abs... good stuff.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2008/03/22, 10:31 AM cmon nate, that was mean. Lets stop picking on Aaron. I already dragged up the one in the male forum about building bigger... well... -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
miller12 Posts: 17 Joined: 2008/03/28	2008/03/28, 03:04 PM 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 Posts: 17 Joined: 2008/03/28	2008/03/28, 03:05 PM Message deleted by moderator due to unsuitable content for this board.
arondaballer Posts: 1,054 Joined: 2003/06/14	2008/03/28, 03:08 PM Nate, Steve: Die lol I was 15 when I posted that...I'm gettin old -------------- 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 Posts: 17 Joined: 2008/03/28	2008/03/28, 03:32 PM Message deleted by moderator due to unsuitable content for this board.
	2008/03/28, 04:01 PM Hey miller12 - you may want to try and post that again - 3 times is just not enough
miller12 Posts: 17 Joined: 2008/03/28	2008/03/28, 04:20 PM Message deleted by moderator due to unsuitable content for this board.
miller12 Posts: 17 Joined: 2008/03/28	2008/03/28, 04:20 PM is it gd or not tho?
miller12 Posts: 17 Joined: 2008/03/28	2008/03/28, 05:19 PM neway "KA" y u bein sarcastic?
	2008/03/29, 11:53 AM 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.

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