3 EXERCISES TO GET PECS
FAST
3 RD
FEBUARY 2019
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These 3 exercises will help you build you pecs fast. These 3 exercises are great for any guy wheather you’re a big guy or a smaller guy you may just have to tweak the amount of reps and set you do. That’s all. So let’s get into it.
DUMBBELL PRESS
Doing dumbbell presses are more effective and accurate than bench press this is because with the dumbbell press it allows for you to stretch your chest muscle whilst your going down. Also a dumbbell on each hand allows you to work your chest muscles more effectively.
How many reps and sets?
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If you’re a small guy with a skinnier build then doing less reps and high weights is best. This way you’re burning less fat and also building your strength and muscle.
Try doing 3 sets of 10 reps. Keep with the same amount of sets and reps but increase the weight.
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For bigger guys who want to loose some fat as well I recommend you do higher reps with more sets aswell. This allows you to burn more fat so that your pecs are more defined.
Try doing 4-5 sets of 12 reps. You can increase the amount of reps you do in each set.
INCLINE DUMBBELL PRESS
This is similar to the dumbbell press but position is different to target the uppers part of your chest. Again we are using the incline dumbbell press instead of the incline bench press because it allows for more control and is more precise.
How to do incline dumbbell press correctly?
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How many reps and sets?
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Again if you’re a smaller guy doing less reps and sets is better.
Try 3 sets and 10 reps. Increasing only the weight.
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If you’re a bigger guy then doing 4-5 sets of 12 reps is best.
INCLINE DUMBBELL FLY
The incline dumbbell fly targets the upper part of your chest. It is very effective because it stretches and then also squeezes your chest muscles to create tension. This method is very good for building defined pecs fast.
How many reps and sets?
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If you have a small build 3 sets of 10 reps
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If your of bigger build then 4-5 sets of 12 or more reps