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How to Make Your Pecs Appear Bigger

by
author image Sabrina Stapleton
Sabrina Stapleton has been writing since 2001 with her work focusing on academic writing in the field of health and fitness. Stapleton holds a Master of Arts in physiotherapy as well as a Bachelor of Science degree in sports rehabilitation and physiotherapy from Kings College University.
How to Make Your Pecs Appear Bigger
You can exercise your way to bigger pecs. Photo Credit Goodshoot/Goodshoot/Getty Images

The only way to make your pecs appear bigger is to make them bigger. Unlike women, men cannot wear push-up bras to give the impression of a larger chest area. The only way to achieve the appearance of bigger pecs is through weight-lifting routines and consuming certain foods that aid in muscle growth. A number of exercises can help you achieve the look you desire.

Step 1

Eat every 2 1/2 to to 3 hours. Eat your first meal no more than 30 minutes after waking up and consume approximately six meals during the day. Eat a mixture of proteins and carbohydrates. Protein aids in muscle growth, and carbohydrates provide you with the energy required for your workouts. Avoid trans fats as they assist in clogging the arteries. You will find trans fats in certain foods, such as french fries, cookies and doughnuts.

Step 2

Step up onto a wide dip bar. Position yourself with your arms straight and your shoulders above your hands. Lower yourself down onto the assisted lever with your hips and knees slightly bent. Lower your body in a downward motion. This will force your elbows to push outward to the sides. Wait until you feel a slight stretch in your shoulders or chest, and then push your body up again so that your elbows lock into place. This exercise is called the assisted chest dip. It targets the pectoralis major sternal which is the lower pecs area.

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Step 3

Lie on an exercise bench. Take the bar off the rack, using an overhand grip with your hands positioned shoulder-width apart. Ensure that your feet are flat on the floor, your back is arched and your hips extended. Bring the weight down toward your chest, and then push the bar bell back up so that your elbows lock. This exercise is the barbell bench press power lift. It targets the lower pecs area.

Step 4

Lie on a diagonal bench with your feet tucked under the leg brace. Using a wide overhand grip, remove the barbell from the rack. Bring the barbell down into the direction of your lower chest, and then push the bar up again so that your arms are extended. This exercise is the decline bench press. It targets the lower chest muscles.

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References

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