Pectorial workout

[Truthugs]

I have strong pecks, but they aren't getting ina good shape. They are kinda plump for some reason. Tell me some good chest/ pec routines.

 

[da big thinker]

cardio my friend...saw your pics and your overall frame is good...but your bf% is high,hence the plump look...along w/ proper cardio and diet,i would say that something like this would bring your pecs up to par:

bench press 4 sets x 7-10 reps(4-0-1)
incline DB press 3 sets x 10 reps(3-0-1)
dips(for chest-semi circular motion and as deep as possible) 3 sets x AMRAP
underhand crossovers 2 sets x 12-15 reps(2-0-2)

this should bring out your chest...but cardio must remain a priority!!!fyi--GOOD LUCK

 

[MonStar1023]

Really agree with da big thinker good job giving im advice bro.

 

[DTOX]

db flyes
db bench press (a bit deeper to get that extra stretch)

 

[bignate73]

db bench press (a bit deeper to get that extra stretch)

to work the shoulders? or to just stretch the muscle into an weakened position? just curious as to why there is a need to attempt to stretch the muscle out of its strongest positions. all you are doing is reducing the amount of contractile potential the muscle has. "extra stretch" means "out of the power curve".

 

[Cackerot69]

Yeah, listen to bignate...although there are certain benefits in stretch-position exercises because they take advantage of the myotatin or stretch reflex, potentially recuiting more fibers, it would be best to target that on a different exercise (flyes for chest) rather than try to take advantage of it on the press...and it ain't a big deal anyhow.

 

[Truthugs]

What kind of cardio should I do? Before every workout I bike for 5 mins. Gues that aint enough.

 

[bignate73]

What kind of cardio should I do? Before every workout I bike for 5 mins. Gues that aint enough.

5min? thats not cardio, thats the warmup. necessary as well.

start doing around 20 min after each workout and you'll notice a difference. up it after a few weeks if you have the time and/or want to do more cardio.

 

[da big thinker]

cardio-treadmill or bike for approx 20-30 min's after weight training will suffice.(3-4 x week)

 

[gymtime]

You can't spot-burn fat on your chest or gut or anywhere else. To lose the "plumpness" on the chest, you gotta start losing it everywhere. So assuming your lifting routine is solid, start doing more cardio and watch the diet.