Our Best Tips on How to Build Huge Pecs
Building huge pecs is near the top of every male bodybuilders list of things to do in the gym. However, many simply don’t know what to do to effectively accomplish this. When it comes to building a massive chest, it is important to note that a strong chest doesn’t just develop without a ton of effort both inside and outside of the gym (cough, cough… in the kitchen). Sadly, even consistently working out will not do the trick. You just cannot keep throwing the same exercises, reps and sets at your body every time you work out and expect to achieve the results you are looking for.
To succeed, you will need an assortment of solid and effective training options at your disposal. To help you achieve this, here are some tips and secrets that, if followed, can help you make your chest workouts more effective and help you build huge pecs.
When it comes to building pecs, patience is one virtue that you need to embrace. There is just too much hype when it comes to fitness and reasonable expectations. Much of the general public now has a completely distorted sense of how fast one can possibly add muscle. It is important to note that muscle building is a slow process – a process that can take months or years to reach your goal. As such, keep in mind that you’re never a “finished product” for lack of a better term. Set realistic goals for both the short and the long term and attack them when you’re in the gym. Certain supplements like whey protein and creatine will certainly boost your growth as long as you’re consistent with your approach.
2. Do Not Neglect Squeezing
One of the biggest mistakes many bodybuilders make when training the chest is only doing pushing exercises like dumbbell presses and bench press. Interestingly, everyone seems to have gone bench-press crazy. Even someone who’s never lifted a weight in his or her entire lifetime can tell you how a bench press is done since it is seen in every fitness movie or on every fitness poster ever made.
It is no wonder why beginners are unhealthily more biased towards curls and bench presses. To build a massive chest with huge pecs, you need to consider performing squeezing exercises too. As such, you should alternate between pushing and squeezing exercises. Squeezing exercises are isolation exercises like flys where, instead of pushing, you’re squeeze.
3. Avoid Working Your Triceps and Shoulders with the Chest
Doing triceps or shoulder workouts just before doing chest workouts is one of the main reasons why most bodybuilders experience a lagging chest development. Most bodybuilders are either doing shoulders or triceps at the wrong time or more than they should. When you train the chest with the shoulders and/or triceps, your body suffers from too much pushing and extremely fatigued muscles. Fatigued triceps and shoulders interfere with the ability to give a chest workout the intensity it needs for increased mass and strength.
4. Avoid Overtraining
Many bodybuilders perform exercises such as push-ups as much as every other day thinking that it’s a minimal bodyweight exercise and their chest constantly needs some type of workout. Doing push-ups all the time optimizes your chest to doing push-ups all the time. Our bodies adapt to whatever tasks we want them to accomplish. Overtraining could lead to serious damage like micro-tears in the muscle. As such, you should give your muscles some time to recover after every workout. Aim for at least 48 hours between workouts involving the same muscle groups.
5. When Training the Chest, Train Hard
Most bodybuilders make the mistake of coupling chest training with other exercises or do workout sets fast leaving little, to no time to rest. When training for huge pecs, go hard – train for at least 45 to 60 minutes. It is important to note that building huge pecs will require intensity and volume. No shoulder training, no abs training, nothing else but chest training on chest day. Considering that you will only be training the chest once or twice a week, focus on it alone and give it your best.
6. Vary Your Reps and Rest Weekly
Bodybuilding experts advise that you vary your rest from week to week to get the best results. When working out, it is advisable that you take a couple of minutes between sets to rest – even up to 3 to 5 minutes of rest. When going hard with low 3 to 5 reps sets, considering taking a few minutes to rest in between sets. However, when going light, then take less time to rest. The important thing is that you vary your rests in between sets to give your body a chance to recover while keeping the body guessing.
Some of the Best Training Options for Building Huge Pecs
1. Instability Tactics
One chest workout trick that works well when looking to build a massive chest is Stabilization Equivalent Training. Under this option, you could follow a stable chest workout like dumbbell fly on a flat bench with the unstable equivalent move – this could involve using the fly on an exercise ball with just one leg bracing you. Most bodybuilders tend to avoid exercise ball moves since they have to drop to lighter weights than they are used to working with. However, by doing this, you grow stronger over time. Stability training generally places a greater demand on the body, forcing it to stabilize itself internally. By training your brain on how to work the pecs while stabilizing your body, you increase your pecs growth potential to produce extra growth.
By doing the exercise ball workout immediately after a traditional workout (with little rest time in between sets), the lighter weight becomes more challenging for the chest as the muscles are already a bit fatigued.
How To Do It:
Do a fly set on a flat bench using dumbbells that allow you to do no more than 8 to 10 reps. After a minute or so of rest, grab lighter weights and do 10 to 15 flies on the exercise ball. Rest for 2 minutes and repeat this superset two more times.
2. Partial Reps
Doing some partial reps at the end of your workout set will take the chest muscles to a place they’ve likely never been before complete fatigue. Partial reps are reps that stop short of the standard range of motion for a specific exercise. If you measure your fatigue by your inability to complete full repetitions, then you are not taking your muscles to their true limit. If you do partial reps to the point you can no longer lift or even move a weight, then you know that you have maxed your muscles to their upper limits.
Partial reps work well when doing chest press exercises like the machine press or bench press. This is because the triceps play a crucial role in the first half of the exercise. People generally surrender on the bench press when their smaller triceps muscles get tired, not the chest. Doing reps in the lower 3/4ths of a full bench motion range, minimize the role of your triceps and maximizes the use of your pectoral muscles – this increases the likelihood of building huge pecs. However, it is advisable to use this technique with care as it is very taxing. The best time to use it is when you get to the last set of your exercise.
How To Do It:
When doing partial reps, it is important that you have a spotter close by. To get started, do three incline barbell press sets. When you’ve reached a point where you cannot do a complete rep on your third set, keep on doing reps in the lower ½ to ¾ range of your motion until you just cannot push the weight past the halfway point.
3. Explosive Reps
Another great way to build huge pecs is to combine standard exercises like the bench press with moves that are ballistic and explosive. Explosive or ballistic moves done very fast with a light weight trigger more fast twitch muscle fibers, which have a higher potential for growth. At the same time, they allow you push weights without having to slow down, making it easier for you gain more strength and power. For instance, when doing bench presses, push the weight off the chest as fast as you can. However, it is important that you slow down when coming to the top because of your arm’s length limit – this is because it steals your strength and power as you spend part of your lift pulling rather than pushing.
With ballistic bench presses, you launch the weight off your chest before letting it go – it is all push, no pulling is involved.
How to Do It:
If you have access to a Smith Machine, then set it up with a weight that allows you to lift only about 6 to 8 reps. Do a set of normal bench presses with this weight. Immediately get to about 50% to 70% before doing 3 to 5 ballistic reps. When starting, using the plyometric portion, make sure that you push the weight off your chest as fast as you can – letting it go when it gets to the top. When finishing, make sure that you catch the weight on its decent, immediately moving into the next rep by getting the bar to your chest before launching it up again. It is advisable that you resist the bar’s motion on its way down just enough to stop it from crashing your chest. Then, rest for about 2 minutes before repeating the set two more times.
If you follow these tips, building huge pecs should not be an issue. The great thing is chest muscle is easy to build at the gym and/or with dumbbells at home. However, it is important that you take a look at some of the best chest exercises and set realistic and achievable expectations for yourself.
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