Best way to get pecks?!

[Skbetts]

I want to build up my chest and get good pecks, what are the best exercises to use?

And also are protien shakes any good, or just a waste of money?

Thanx

 

[freddy1]

well, the common exercise for chest is bench press with a barbell or dumbells. both variations are good, try to switch them up once in a while. throw in some incline or decline bench too.

chest dips (wider grip) are also good. ive said it before, but i dont think that dips get the credit they deserve.

as for protein shakes, see the discussion in the bodybuilding forum.

 

[genius]

Agreed. The flat bench press, in my mind, is the best overall chest builder hands down. My chest grew VERY well by using the following workout,

Upperbody:
Bench pressx4 (8-10 reps)
Babell Rowsx5
Military Pressx2
Barbell Curlsx1

Lowerbody
Squatx5
SLDLx5


I don't believe you will achieve the best growth off of the new age HIT, "hit the muscle with all you have, then rest it for a week" business.
Things to keep in mind.
---Compounds. Bench and incline bench press, dips (not all in the same workout, however)
---Don't over do it. 4-6 sets done twice per week should be enough. You can tweak the volume for changing rep ranges, of course.