How to build pecks.

[Hriki]

Could someone please give me a good exercise not needing anything more then dumbells to get my chest into pecks quickly. Thank you in advance.

[DaRkAnGel]

Originally Posted by Hriki

Could someone please give me a good exercise not needing anything more then dumbells to get my chest into pecks quickly. Thank you in advance.

DB Bench press is gonna be your king here.

[Hriki]

Alright cool thanks dude.

[threenorns]

HEAVY db bench press - in the 4 to 6 rep range.

[Symzie]

Yes in the 4-6 range, that will be where it's at. You'll get hypertrophy (mainly myofibrillar) and get strong. If you did higher reps (10 - 12 ) you would also get hypertrophy (mainly sarcoplasmic) this is easier and quicker to get but easier and quicker to lose too and doesn't have such an impact on strength. Some routines use both rep ranges and therefore take advantages of both types of hypertrophy.

[candyass]

Don't go to failure on every set. That will stunt your growth.

[rbuchman]

Originally Posted by candyass

Don't go to failure on every set. That will stunt your growth.

I've never heard that do you have any studies to back that up?

[rbuchman]

I agree that DB bench works great, but let's compare it to Barbell Bench. Personally I can do about 1.5 as much wieght with a BB than DB's. Where does that all that extra force come from, esp if the chest is providing less?

[Stafford]

Yep heavy flat DB presses for this.

you can also add in incline and deline presses, which will change the angle which you hit the chest from.

[threenorns]

the idea that weight lifting will stunt your growth is a myth. there has been no evidence to back up the theory that regular weight-training causes any damage to the growth caps on the ends of the long bones. there have been cases where teens have lifted HEAVY - i mean way heavier than you'll manage any time soon - and with bad form causing injuries that did affect growth, but these are few and far between.

use common sense, observe good form, eat a clean diet, get lots of sleep, don't work the same body part any sooner than three days later, and you'll do just fine.

[threenorns]

Originally Posted by rbuchman

I agree that DB bench works great, but let's compare it to Barbell Bench. Personally I can do about 1.5 as much wieght with a BB than DB's. Where does that all that extra force come from, esp if the chest is providing less?

leverage.

[Symzie]

Where on earth does leverage come into it? I can't see how that would be anything to do with it. There's no stabilizing with the other arm with DB, so it's harder.

[tim_mcf]

No...but you are stabilizing with the other arm with a bb - which is threenorns' point. More leverage with bb.

[Symzie]

Please explain where the leverage part comes in. I'm not saying you're wrong, I'm trying to understand what leverage has to do with anything.

[rbuchman]

Leverage is an incorrect term. Leverage applied to a situation when more force is applied over a short distance by appling a smaller force over a large distance. I BB bench you are exerting more force over reatively the same distance? So what muscle groups are supplying that force in BB that aren't in DB?