, rock-hard chest and to really fill out your shirts.
Here are a few pectoral workouts and tips that will give you great results when put together:
- Incline Bench Press (mainly works the upper pectoral muscles)
- Decline Bench Press (works the lower pecs)
- Dumbbell Flyes (works your inner pecs)
- Bench Press (the classic)
- Push Ups (don't forget the different varieties like diamond or wide-grip)
Here's a few tips to keep in mind with your pectoral workouts:
1) Make SURE you're using good form!
Just as overtraining can cause injury, training incorrectly can make you hurt yourself too. Take it slow and do it right- you'll be thankful in the end!
2) Try using heavy, slow repetitions.
A lot of guys try to crank out their 6-8 reps ASAP, but that's not always the best way to do your workouts. Try taking 3-5 seconds while lowering the barbell or dumbbells, then going fast while raising it back up.
3) Use a spotter!
Probably the biggest safety tip is to use a spotter during your workouts. Nothing is more unsafe (or looks more goofy) than a guy trying to be big and bad and gets stuck with some weights on his chest with no spotter to help him!
4) Take a breather every once in a while!
And by that I mean pretty often- get PLENTY of rest. Aim for at least 1-2 hours of relaxing every night.
Your muscles are being torn down in the gym, let them build back up in your sleep.