How long does it take to build pecks and what is the best exercise?!
Question: im 14 and ive been doin atleast 20 push ups almost every day for atleast 4 months to try and build pecks but im not noticing any big change. so i was wonderin what the best exercise is and how long it should take to gain decent pecks.
Answers: im 14 and ive been doin atleast 20 push ups almost every day for atleast 4 months to try and build pecks but im not noticing any big change. so i was wonderin what the best exercise is and how long it should take to gain decent pecks.
Sounds like your trying to pack on some size not just strength. I'm in the Army and pushups are definitely great and build a good foundation for your fitness but it sounds like you need to rest (giving your muscles time to heal and grow) and varying your exercises too. Trying doing it every other day instead and increasing it gradually up to 25 or 30 and so on each week. Also try varying your angles by raising your hands on a bench or step but elevating your feet makes it even more difficult.
If you have access to a gym, try starting off with the machines to build your strength without screwing up your form then move on to free weights and dumbells. Incline tends to work you out the best and the most difficult and decline the easiest. Don't forget to incorporate your flys (on the machines or with dumbells to work that inner chest and giving you that "B" shape). To build size, you want your muscle fibers to tear and resting is necessary for them to recover and grow in thicker. Soreness the next day is good! Don't work out the same muscle group on consecutive days. Also, don't neglect your legs, which a lot of guys do. By working out larger muscle groups (chest, back, legs) your actually tell your brain to release more testosterone throughout your whole body so smaller muscles (biceps, triceps, shoulders, etc) also benefit. Still, work out those smaller muscles as well! Stay focused on your plan like building strength and stamina for one week, then size the next. There are a lot of great exercise books out there (i highly recommend LL Cool J's Platinum Workout) or just look online for plans or tips. Stay motivated buddy!
You need to increase that amount each week. That will be a good start
Ok push ups alone won't build your pecs.LIke you once I was under the impression push ups were the lone source for pec building,here are some more tips:Chest
- Incline Dumbbell Press (posted )
Dumbbells allow you to work through a greater range of motion and force each side of the body to work independently.
- Decline Barbell Press (posted )
Build size and strength and really isolate the chest.
- Cable Crossover (posted )
With the heavy pressing movements completed, do some "detailing exercises" that really deliver the pump. With the cable crossover, the focus is on good form and feeling the muscle contract.
- Smith-Machine Incline Press (posted )
Use an incline to target your upper pecs
- Flat-Bench Dumbbell Press (posted )
To work each side independently, use dumbbells in a variation of the classic bench press.
- Flat-Bench Dumbbell Flye (posted )
Add depth and definition to your chest with this flat-bench move
- Smith-Machine Incline-Bench Press (posted )
Use this gym staple to lift more during this classic pec exercise
- Incline Dumbbell Flye (posted )
Isolate your upper pecs with this variation on the flat-bench flye
good luck
not meaning to take the piss, but 20 push ups a day? you're going to have to do alot more than that. im 15 and do 450 push ups a day and the change isnt great. it also has alot to do with you're diet. stick with pushups they're good for working the chest area, just you're going to have to do a hell of alot more than 20 a day.