How should I get my Pectoral Muscles up?
341483
dips and pullups are both good methods however to really see results without benching you need to hit the weights do exersises such as dumbbell flys, cable cross over with bent arms, butterflys and bent arm pullovers
514032
Work on your upper arms and upper abs...you need more muscle.
483313
The largest muscles in your body respond the quickest. Your glutes, chest legs back. \n\nStart a weight lifting regimen. Know what you are doing first. Its not as simple as it looks. You need to consider your diet and supplements when resistence training. Get a training session at the gym and make a workout with a trainer. If you cant afford that, go to your local library, there are massive books on the shelves that will show you step by step and pictures on how to get what you want. \n\nAlways work one set of muscles one day and then give them several days in between to heal. When lifting weights you get microscopic tears, those tears need time to heal properly. If you go back to work a certain muscle group and its still sore, dont do them yet. \n\nDiet. You are going to need good proteins. How much you need will depend on your body weight. It is absolutely vital you consume enough proteins when resistence training. They are the building blocks for all new cells. \n\nCarbohydrates. Watch those. altho its been said for years that weight lifters need massive carbs, they dont. This is a myth, dont let someone tell you different. Ive studided this area and fitness for years. You can however consume more carbs in a day than the usual lay person who doesnt engage in weight lifting. Make sure you are making these carbs complex. Whole wheat, not 7 grain or honey oat , but whole wheat %100. Lots of good veggies and lean meats good proteins. I cant recommend enough a good protein shake thats low carb. \n\nSupplements. Its imperative that you take a damn good multivitamin. Also you will need other supplements to help you along given your strain on your muscles. Make sure you take some creatine before you workouts, look it up and see how much you need for you. It helps with muscle wasting and keeping energy to your muscle cells. \n\nDetoxify your body. Take a good garlic supplement, this is excellent for health. Its also a natural antibiotic. I take a multivitamin called *alive* its got more than just vitamins and minerals. It has algae and mushroom complexes, fruit and veggies complexes extra B vitamins you will definitely need and so forth. \n\nGets lots of sleep. Your muscles need time to heal. Sleep will be one of your saving graces. \n\nsomething else to consider here. WHen athletes lift weights, they sometimes think its best to consume a quick protein shake that has mass carbs in it. Dont do that. Lots of sugar/carbs will directly stop, I mean literally halt your human growth hormone in its tracks. Without your human growth hormone , your muscles will not heal properly. You get HGH from strenuous exercise and stage 3 and 4 sleep. Get lots of sleep.
28571
Push ups.  Alot and in various ways. Try using a chair fo inclines or putting your feet on the chair or a bench for the reverse.  Diamond push ups with hands together directly under the chest.  Wide shoulder pushups and the like.
859725
Positioning of the hands depends largely on where you want the majority of the stress to go:  The closer the hands, the more triceps involvement, while the wider the hands, the more pectoral and deltoid involvement.  You can also perform push-ups with your feet slightly elevated, such as placing them on a telephone book, which will slightly shift the stress to the upper pectorals. While excercising, a good rule of thumb is to inhale at the stretch, exhale with exhertion.  Never hold your breath!  Doing so will dramatically increase the pressure within the chest cavity--and our diaphragms aren't designed for this.
1055570
Hands to the sides of your chest, about level with the bottom of your pec/breast line or a bit lower. Hands angled inwards 30-45 degrees. Keep your tummy tucked in and don't lift your butt in the air. Go all the way down, touching your chest to the floor before pushing up. Shortening your pushup will tighten your chest muscles, and you will lose flexibility.
456897
Pushup are good.  Also tricep dips.  Get some dumbells for bicep curls, tricep overhead raises, and such.  Do your upper body workout every other day for best results.
492394
Press Ups\nBench press\nOne of those bars you pull yourself up on .... \nWeights\nAlso a great one is doing a hand stand against a wall and doing push ups... you have to build this up as you have to hold all your body weight
978372
Home exercises\nChest:push ups ten sets of as many as you can do until failure.Take around 60-120 seconds of rest in between sets.\nIsometric contraction for chest:place your hands together in front of you palms together.Pressinward as hard as you can for as long as you can,3 sets.\nTriceps(done on the same day as chest)Triangle pushups hands as close together as you can get them.\nLegs:standing squats with your feet shoulder width apart.Ten sets of 50-200.Calf raises,as many as you can do in 3 sets.Finish with wind sprints.\nBiceps:Standing dum bell curls until failure.\nAbs:Sit ups five sets of 50,side bends 3 sets of 20 and trunk twists one set of 20-200.\nUse the isometric forms for other body parts as well.This is how many martial artists train.\nEach body part is done on its own day and each body part is trained only once per week.Consume a surplus of calories every day and make sure you get plenty of protein.Meats,eggs,milk and fish are good foods but whey protein has the highest biological value in humans.\nThe discomfort you'll feel the next day or two is a result of microtrauma,not lactic acid.It's this microtrauma that causes hypertrophy(muscle growth).Each fiber that tears tries to grow back to a connection.One fiber becomes two with proper rest and protein.\nCalves and abs are the only two muscle groups that can be trained every day.
1088801
The best ab exercise is the bicycle sit up where you bring your knees up and you altrenate touching your elbows to the opposite, it should look like you are riding a bike with your legs. For pecs, regular old pushups are great especially if you go all the way down past when your arms are level with the floor. They make a set of bars to get a deeper push up too. In the gym you can use a machine called a Pec deck, it's like doing butterfly's in an upright seated position.
362720
Push ups work great. If you cant do them on the floor, try doing them against the wall. Place both hands flat against the wall, making sure that they are paralell to your shoulders. Slowly push down and release making sure to engage your muscles. \n\nAnother good exersice is the chest extention. If you dont belong to a gym that has the machines, just get two dumbells, hold them in each hand. Sit in a chair straight. Bring both your arms up to the level of your breast with your elbows out (kind of like u are doing the funky chicken dance) Then move your arms back toward the small of your back, like you are almost pinching the area between your shoulder blades. Move your arms forward, but take care not to lock your elbows. Do three sets of 10-15 of these.\n\nYou can also try chin ups or french presses. These excersizes may not sound like they work your breast area,  but they tighten up the muscles AROUND the breast area, making them sit up tighter and firmer.
1148973
chest exercise. By making the elbows try to meet each other behind ur back and in front. It also increases the breast size.
906204
how old are you? I do not recommend using free weights or machine wieghts for anyone under age 15. However, you can do some very good exercies that can buildup the upper body ro at least give you a great tone/beginning. 1) push-ups. 2) Hand stand push-ups, get next to a wall and flip your feet up to the wall so that you are standing on your hands. This is like a military lift. Only do a few of these at a time, blood rushes to the head.\n\nAlso, there are a great many iso-kenetic exercises you can do to isolate certain muscle(s) and groups. Don't forget the abs.
946301
No you can't. You need many different agled exercises to get the cannonball look. Pick up Muscle Development magazine. They always have the best explanation on muscle building questions.
1146061
well i have pectus exc as well. i'm 19 year old guy and a few months ago i found these exercises on the we related to p.e.\ni've been doing them 4 a few weeks now n i notice a bit of a difference\nthe site is
530890
The answer- weight training. I agree with the push ups you can build the chest. But, you will hit the plataeu at very soon as the resistance is constant.\n\nSo, you take weight training seriously. The pressing motions are the compound movements which contribute largely for the developement of pectorals (chest). At the same time you have to devote for the flies too as it is an isolation work out.\n\nYou can feel free to write me if you need a well structured work out.\n\nGood luck.
1095680
I've heard that the best way to improve your bench press is by doing alot of push ups. Helped me. Also, try to do alot of free weights. Stay away from machines. Here's a great routine that works very well. \n\nBench press  4sets  10-12reps\nFlat bench dumbbell presses  4sets  10-12reps\nFlat bench dumbbell flies  4sets  10-12reps\n\ndo the same thing but switch to incline, then decline to work out your whole chest.