I need some tips on defining my pecs with limited resources. I have access to free weights and a bench press. Currecntly, all i am doing for my pecs is lying on my back and using two free weights to do butterflies or whatever they are called. I have heard that benching and doing pushups helps define pecs, but i dont see how this could possibly work very well because the arms tire long before the pectorial muscles can get a workout. Please give me some tips...
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Question on pumping up those pecs
- Thread starter Josh87
- Start date
The bench press, using dumbells or a straight bar, is infinitely better than doing pec fly's. The reason your arms tire before your chest is most likely because your triceps are weak.
To build your chest you need to be doing compound pressing movements like the bench press, dumbell bench press, dips and pushups.
Because your triceps are weak right now; do a few sets of pec flys before you do bench press. This will pre-exhaust your pec's. Also, when doing bench press, opt for a grip that is a bit wider than your shoulders. The wider grip will partially relieve the burden on your triceps.
Lastly, perform a good tricep exercise that will focus on strengthening - dips, skull crushers and close grip bench are all excellent options.
To build your chest you need to be doing compound pressing movements like the bench press, dumbell bench press, dips and pushups.
Because your triceps are weak right now; do a few sets of pec flys before you do bench press. This will pre-exhaust your pec's. Also, when doing bench press, opt for a grip that is a bit wider than your shoulders. The wider grip will partially relieve the burden on your triceps.
Lastly, perform a good tricep exercise that will focus on strengthening - dips, skull crushers and close grip bench are all excellent options.
close grip bench is one of my favs, cuz it still lightly hits the chest, but the emphasis is definitely on the largest area of the tris. You can get good looking tris with close grip bench, and either pressdowns, or extensions. I feel that skullcrushers and close grip bench are very similar in the workload needed to move the weight, so I alternate them as my primary move, with pressdowns/extensions as a second exercise, and usually drop the weight on the last set to really burn out the muscle.
On close grip bench, try to have your hands no further than 9" apart...going as close as 4" (so your thumbs can touch).
On close grip bench, try to have your hands no further than 9" apart...going as close as 4" (so your thumbs can touch).