Great pecs look, well…Great!
My pecs are probably my favorite body part. I’ve managed to develop pecs that are exactly like I envisioned when I got started (see my pic in the footer for a good pec shot).
I didn’t get them by trying to impress other people with massive weights.
I got them by very gradually increasing weight over a period of time, never going beyond what my chest was ready for.
Like I have already said, very small weight increases work best.
Check out this demonstration video first…
(1) Like always, we want to set ourselves up to be strongest. That means grabbing the bar where it feels most comfortable to you. It shouldn’t be too wide or too narrow. Go too narrow and you’ll start to involve the triceps too much. Also, a very wide grip offers no advantage, contrary to popular opinion.
(2) Lower the bar quite slowly and under control to really recruit those chest muscle fibers.
(3) Don’t bounce the weight off your chest at the bottom of the movement. Have the bar lightly touch the chest to ensure proper form.
(4) Another tip to help you be the strongest you can be in this movement is to lower the bar to a point just below the nipples. I sometimes see people benching much higher than this. You’ll notice with experimentation that you are, once again, working against your body’s biomechanics if you are lowering to the upper chest. (This is only to be done when performing the incline bench press).
(5) Needless to say, you shouldn’t be arching your back. Make sure your upper back and butt are in constant contact with the bench, there will be a natural arch in your lower back. Also, ensure that your feet are flat on the floor.
(6) It should take about 2 seconds to lower the bar and 1-2 seconds for the drive up.
(7) Keep it simple. This is not a complicated movement. The key is to not let your ego get the better of you and push for massive weights. Whatever weight ensures that you fail in the 8-12 rep range is the right weight for you; stop being concerned about what others are benching.
(8) When you can hit 12 reps on any set, increase the load by the smallest increment available to you.
These tips should help you hit your pecs effectively and force some brand new muscle growth!