Comments on: Best Chest Exercises to Build Masculine Square Pecs

By: aaron

aaron — Tue, 31 Jan 2012 00:50:16 +0000

5 sets by the way

By: aaron

aaron — Tue, 31 Jan 2012 00:47:43 +0000

i am 19 started gym 6 months ago im now working on my abs and pecs after losing 2 stone and gaining alot of muscle im finding the best way to build your upper pecs is flat bench a weight you find very heavy for 2-6 reps each session this will shock your muscles into growth, you should be struggling. im now focusing on lower pecs any questions ask me i kno a fair bit about muscle gain and fat loss but im no expert

By: Raj

Raj — Wed, 11 Jan 2012 06:37:37 +0000

Sir,I wanna ask u About the chest Exercises,How should and i the Order f the Exercise?

I am having the weight 75kgs ,I have started gym before 4months and my only muscle which is not having sufficient mass is the chest ,it is good but not sufficient enough for me.
I m doing 150 pushups and 50 dips in warmup and Chest dips too.
But in 4 months i havent got enough result, iHave got my Lats,Biceps ,triceps more than expected,But chest is the one i should work out hardly.
i have started this schedule:

Flat barbell bench press
incline barbell bench press
Decline barbell bench press
Dumbell bench press
Incline dumbell Flyes
Butterfly
all the 3 sets 10 15 reps.

Should i workout twice a day or once,Or should i change it ,
Help me out….

By: qweasd

qweasd — Wed, 21 Dec 2011 19:00:41 +0000

sir i used to do exercise at home on by putting both hands on couch side at dip down by keeping both lags parallel to it so my side chest developed now is it possible to get it in shape……sir pls help me

By: Brandon

Brandon — Tue, 20 Dec 2011 02:44:45 +0000

Hi rusty,
my chest has already rounded a little in the lower section of my chest near the nipple area could you tell me how to square off this area so it looks more square and even on the inner side of my chest and the outer side closest to my arms?
i work out at home and the equipment i have is a bench press with a barbell and a pair of dumbbells
thank you

By: Chris z

Chris z — Mon, 19 Dec 2011 04:30:31 +0000

Hey rusty, hope you will reply back to me because this question is pretty important. In visual impact muscle building you say to drop flat bench if your upper chest needs work.well I think my upper chest needs work but I can't really tell. but at the same time I have like this gap towards the middle of my chest. So the question is should I do flat bench to maybe make that gap smaller or will the incline bench press help me get that line down the chest

By: foondun

foondun — Fri, 09 Dec 2011 15:19:14 +0000

well…when it gets closer to vertical, doesn't it start to work on the deltoids….while you should be concentrating on the pecs..
shouldn't you adjust to 45 degrees or something?

By: Jazz

Jazz — Fri, 25 Nov 2011 18:52:12 +0000

Hi.. I really got a big problem for my chest shape.. I got stubborn chest.. I did 3 time a week for chest workout .. I felt ok for my upper chest but in the middle chest was round can't go wider and I did slot incline fly flat fly even flat wide grip bench press also.. But it really not tone alot.. Can u give some advice ??

By: Jan

Jan — Thu, 20 Oct 2011 20:00:33 +0000

I really appreciate your advice of building chest in different ways. And in different styles.

By: Seth

Seth — Tue, 18 Oct 2011 08:47:15 +0000

This might sound stupid but with the incline presses do you have your head higher then your feet so that you arms are pushing more above your head. Or do you have your feet higher so that your arms are pressing more towards your feet? I think it's the first one but I just want to make sure….

By: AMIT

AMIT — Thu, 13 Oct 2011 14:05:17 +0000

Hi,
I want to know that wider grip is more effective in bench press and push ups for making square pecs and muscularity.
Also for push ups which one is better on bar or plain surface.
please tell me.

By: CB

CB — Mon, 10 Oct 2011 22:54:27 +0000

Where did Rusty go?

By: Seventhfold

Seventhfold — Wed, 05 Oct 2011 22:33:06 +0000

Hey Rusty,

Great site,

I just want to ask for some advice. I've been in the gym for 4 months my arms are developing fast however I'm having a hard time building my chest, do you have some routine as a beginner for me to build my chest faster? The normal routine I'm doing are Flat bench press, Incline bench press, Dumbbell fly's, Flat Dumbbell press.

Your advice will be highly appreciated.

Thanks

By: Hayden

Hayden — Tue, 04 Oct 2011 22:25:35 +0000

hi there,
I've been doing weight training for about a month now and I seem to have developed muscle in the area just around my nipple. Do you have any advice/exercises I could do do build muscle under my armpits and widen my pecs more?
Hope I made my question clear enough lol!
Thanks mate!

By: Hassan

Hassan — Sun, 02 Oct 2011 20:54:17 +0000

hey admin. i have gone through your replies to people and felt you sound professional. well i have a thing i need to clarify, which most people, including my gym trainer, are confused about. i am 18. i have been lifting since the past 3 years and gained results. currently, i have alot to look up to, including exams and getting into a uni etc and therefore hardly get time to spend on workouts which i used to be regular at. i need to know how to maintain the muscle mass i have right now. does it require just as much workout as it takes to build, or lesser? and can it be done at home? please help asap!

By: Chris

Chris — Tue, 20 Sep 2011 03:57:13 +0000

I have been lifting for a little over 5 years now and I have noticed my upper chest is lacking a lot of size. I have read a lot of the above comments and replies, but not all so I hope my question is not repetitive, and if it is please just refer me to the discussion above, but I could only read so many! My question is this: I am getting married in about 300 days and I really would like to square my chest off as much as possible before then, but I would also like to gain some weight and or not lose any. I am 23, 5' 8" and 154 lbs. I have about .7 % of body fat on me and I have always lifted heavy low rep in order to gain mass because I still have very little. I am built like a runner not a lifter, and I can never seem to gain weight. Recently I have seen a little weight gain but that probably has more to do with the fact that I am sitting at a desk job for the first time ever. I still stay pretty active playin all types of sports so I am not missing the cardio.
This morning I started my workout with flat dumbbell bench and repped 90 lb dumbbells 9 times my first set, 7 the second, 5 the third and then moved on to incline bench.
I went with 60 lb dumbbells on incline and did a set of 7 a set of 6 and a set of 3. Then moved on to machine fly's which I do not enjoy as much now that they have gotten rid of the old machine where I could put my whole forearm on the pad and pinch in the middle. (They have replaced it with the new arms extended grip bars that you almost swing in towards each other until you smash your hands in between them).
For the fly’s I did a weight on the machine that I know I am consistent with and keep track of for my own benefit but couldn’t tell you what it transfers to in lbs (also very frustrating when trying to work out anywhere else than my own gym)
I then moved into a form of incline fly’s that I was taught by a marine- where you take 10 lb dumbbells and sit down on an incline bench almost vertical and lock your arms and slowly bring them from down at your side up to parallel to your chest almost, all the time pinching your chest as much as possible.
That rounded out my workout because of time. It was done from 6:40-7:30 Am because I work 2 jobs and have absolutely no other time that I can do it. My workout partner and I always jump into the Basketball gym for 5 minutes or so and shoot just to stretch out a little.
I followed my workout with 2 scoops of GNC Whey protein. I drank close to 90 oz of water and I try pretty consistently to stay away from Soda. I don’t necessarily eat well, but I try to avoid deserts and such. Usually I am trying to force myself to eat as much as possible in order to feed my muscles.

Having said all of that I am wondering a few things:
1. is it possible to square my chest off in less than 300 days. Obviously I am not going to look chizzled and perfect, but is it possible to make a good dent in that in that amount of time. I work out 5 days a week and truly put in the time. I work out till it hurts and then some. I figure if I am there putting in the time I might as well get something from it.

2. Is it possible to square my chest off without losing size? I am willing to lose a little size in my chest if need be, but I don't have much to work with as it is.
3. And lastly how do I do all of the above if it is possible. I have read a lot recently and people say different things. Some say pushups, yet I find that often just takes a long time to get a burn, and I don’t feel like I am gaining any size at all. Some people said drop your flat bench for 2 years, but that sounds a little counterproductive, at least for weight and size gain. Others said that it is all genetics which I don’t agree completely. I think it helps and some people are built for it more than others but I think it ultimately comes down to hard work and consistency!
I will put in all the work needed especially if this is possible. I will try even if it isn’t in that amount of time, but one thing I will not do is become obsessed. I see some guys who eat drink and sleep work out. They spend so much money on supplements and who knows what else, and I would rather not go that far. I respect them, and their dedication, but it is not That important if that makes sense!
Can you help me?

By: andrew

andrew — Wed, 17 Aug 2011 02:02:38 +0000

is it true that swimming helps alot?

By: Max

Max — Sat, 13 Aug 2011 12:13:17 +0000

Hey Rusty,
Thanks for such a wonderful page. I have a question. You have replied to the very first post to Tyler, in that you said. Do 8-10 sets for inclined chest with different angles. Is it inclined chest press or inclines barbell press or inclined flyes? Or did you mean incline of any of these exercises? I have been working out since 6 years yet my chest is very round indeed, it sucks when I wear tight t-shirts they looks like boobs, although they are very muscular. I have pretty impressive shoulders, back and arms. The only drawback in my body is chest, but that severely effects my confidence. Help needed, and much appreciated.
P.S: I do all sorts of chest workout every week, keep changing them. Divided into four weeks: First week overall chest workout, second week- Upper chest, third week-Middle chest and fourth week-Lower chest.

By: Fong

Fong — Thu, 21 Jul 2011 14:01:36 +0000

Hey Rusty,
I'm 15 and chinese. I'm 5'5" and 120 pounds, Ive been weight lifting for about a year and Ive got a few questions: how can i fill out my forearms a lot, my top two abs, and obliques?

By: hardy

hardy — Wed, 20 Jul 2011 16:50:41 +0000

and can u state some shoulder and arm ex