Thread: Pec Building

If you don't have access to any more than a barbell and bench,
there aren't too many exercises you can do

Bench press is a compound excersise, but a wide grip focuses on the pecs.
If you can get a pair of dumbells, the dumbell flies will isolate the pecs.

Originally Posted by BroMan

First of all, I am new to weight training. I have been trying to work on my pecs lately, and through research I had learned that a good way to work your pecs is through elevated bench presses. So, Ive been doing just that. But, after a set of 15 reps, I dont feel any workout in my pec area, only my biceps. I believe I'm doing the right amount of weight becuase I can only complete 15 controlled reps at that weight, but yet I dont feel as if the right area is being targeted? Am I doing something wrong, or is maybe this not a good way to work your pecs at all? Also if there are any other good ways let me know. I dont have access to anymore equipment than a barbell and bench press.

Use a wide, false grip (thumb behind the bar) and a full ROM. Focus on pushing with your pecs, not your arms, and bring your chest up to meet the bar as it descends. Also, a 6-10 rep range works better for chest. If you only have a barbell try this:
Bench press: 5-7 x 15-6 (pyramiding up)
superset with
Bent barbell row: 5-7 x 15-8 (pyramiding up)
You may want to finish your workout with barbell pullovers to stretch both the pecs and lats
And remember to think of your arms as just a link between the bar and your chest/back muscles, don't squeeze them