How to get pecs bigger without hurting myself

Musclefreak145
Musclefreak145 Posts: 33
in Fitness and Exercise
I do chest twice a week because when I started I was very flat chested. I do body beast but would like to get my pecs bigger.

I usually do 15, 20, 25, on flys and 20 , 25, and 30, on the incline chest press.

I also do regular chest press flat but I want my pecs bigger. I don't I have a a cable crossover thing like in the Gym but was thinking about buying two heavy resistance bands and attaching them to the door and doing a cable crossover that way.

I hate the gym and will not go in it.

But any tips for getting bigger pecs. I have worked them for four months twice a week and my chest has the v shape from it.

But any tips? Thanks

I'm a male 5 ft 2 20 years old.


And when I say hurting myself I can only go to 30lbs on a chest press and have trouble lifting 35 or 40 they are 30lbs a piece so I'm totaling 60lbs but anyway to lift heavier in the press?

Replies

  • Yanicka1
    Yanicka1 Posts: 4,564 Member
    Are you bulking?
  • DavPul
    DavPul Posts: 61,406 Member
    it's sooooo much easier if you go to the gym. the other choice is to build a gym.

    Chest can be difficult. My chest lagged for years until I decided to concentrate on it and improved my form and my workouts. AND my nutrition. If you're not eating in a manner conducive to gaining mass you can do all the flyes in the world and it won't matter one whit.

    Sounds like you're working out in an apartment type gym or have some universal type machine? chest press machines more or less suck, but if you've got dumbbells you make some serious improvements.

    Step 1. Get STRONG on the basics. Sounds like you need to spend a lot more time here before moving to #2
    Step 2. Increase the volume. More sets in higher rep ranges. 5x5 programs tend to build strength, not mass.
    Step 3. Mix it up. Add in some isolation movements and supersets. Putting the isolation movements first in the workout and doing the compounds later worked well for me.

    Rinse, repeat, profit.
  • Jacwhite22
    Jacwhite22 Posts: 7,010 Member
    I do chest twice a week because when I started I was very flat chested. I do body beast but would like to get my pecs bigger.

    I usually do 15, 20, 25, on flys and 20 , 25, and 30, on the incline chest press.

    I also do regular chest press flat but I want my pecs bigger. I don't I have a a cable crossover thing like in the Gym but was thinking about buying two heavy resistance bands and attaching them to the door and doing a cable crossover that way.

    I hate the gym and will not go in it.

    But any tips for getting bigger pecs. I have worked them for four months twice a week and my chest has the v shape from it.

    But any tips? Thanks

    I'm a male 5 ft 2 20 years old.


    And when I say hurting myself I can only go to 30lbs on a chest press and have trouble lifting 35 or 40 they are 30lbs a piece so I'm totaling 60lbs but anyway to lift heavier in the press?

    Scrap all that.....bench press and incline bench press. Eat more.
  • DavPul
    DavPul Posts: 61,406 Member
    I left out the form part. Most people use a form that puts too much work on shoulders and not enough on the pecs. Make sure you're pinching your shoulder blades together as much as you can. Like, if i put two fingers in the middle of your back your shoulder blades would squeeze my fingers. KEEP your shoulders back for the entire rep and the entire set. That will help your pec development along with protecting your shoulders from unnecessary wear and tear.
  • tricksee
    tricksee Posts: 835 Member
    Bench press is fine, but there are other, smaller muscles involved in that particular lift which fatigue far before you pectorals are actually given a good workout.

    Chest flyes, dips, press ups & pullovers.

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