How do you get chest muscles?

[BlueSoul]

How do you bulk up your chest for a stronger appeance? For fat males whose got fat on their chests making almost look like breasts (in other words man-boobs), how do you lose fatness from there?

[tanbark813]

To build up the chest muscles do lots of bench press mainly. Flat bench works the chest overall. Decline bench focuses on the lower pecs and incline press focuses on the upper. There are also fly exercises either with a machine or dumbbells, but bench press should be the focus. Also, a lot of times if your shoulder muscles are weak it will make bench press--with free weights anyway--harder. So doing shoulder exercises like raises with dumbbells will indirectly help your bench.

 

As for the man boobs, you can't lose weight from specific areas, you can only lose weight overall. So just up the cardio in general for losing weight. Building muscle will also help you burn more calories in general.

[BlueSoul]

To build up the chest muscles do lots of bench press mainly. Flat bench works the chest overall. Decline bench focuses on the lower pecs and incline press focuses on the upper. There are also fly exercises either with a machine or dumbbells, but bench press should be the focus. Also, a lot of times if your shoulder muscles are weak it will make bench press--with free weights anyway--harder. So doing shoulder exercises like raises with dumbbells will indirectly help your bench.

 

As for the man boobs, you can't lose weight from specific areas, you can only lose weight overall. So just up the cardio in general for losing weight. Building muscle will also help you burn more calories in general.

 

So, would it make your chest look big (like arnold schwartzneggar's)? Or would it just make your chest look fitter (kind of like skinny males')?

[tanbark813]

It depends on how you workout. You're not going to look like Arnold unless you juice. But if you want bulk then it's typically high weight, low reps (6 - 8). If you want a more lean look then it's less weight, high reps (12+).

 

This is a GREAT book if you want more info and lots of exercise routines:

 

http://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684843749

[BlueSoul]

It depends on how you workout. You're not going to look like Arnold unless you juice. But if you want bulk then it's typically high weight, low reps (6 - 8). If you want a more lean look then it's less weight, high reps (12+).

 

This is a GREAT book if you want more info and lots of exercise routines:

 

http://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684843749

 

To be very specific, I don't mean having a muscular looking chest (kind of like arnold's), but a fitter looking chest would be preferable (kind of like spiderman's, or a better example a male athlete's).

[tanbark813]

It's hard to say without seeing how you look now but a fitter chest is basically going to be a combination of lifting and cardio. Lifting to build the muscle and cardio to lose the fat. It's hard to do both at the same time efficiently.

 

You might want to go to www.bodybuilding.com and post on their forums for more advice.

[Lizzie60]

I would say... firstly... lose some weight... eat healthy and exercise...

 

but I am not sure that man boobs can just disappear with exercise or even by losing weight... they can get smaller... but it could be in your 'genes'.

[rockinbeyondrepair]

How do you bulk up your chest for a stronger appeance? For fat males whose got fat on their chests making almost look like breasts (in other words man-boobs), how do you lose fatness from there?

 

It's 10% bench pressing and 90% attitude mate you have to be up at six every morning...stick on a filthy string wifebeater and some trainers walk out into the street , bite of the end of your tongue and spit it at an old lady it's only way chap!

[wookinpanub]

It depends on how you workout. You're not going to look like Arnold unless you juice. But if you want bulk then it's typically high weight, low reps (6 - 8). If you want a more lean look then it's less weight, high reps (12+).

 

This is a GREAT book if you want more info and lots of exercise routines:

 

http://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684843749

 

That's a pretty common myth. The statement about low reps and higher weight is true, that will bulk your muscles. High reps low weight DOES NOT mean lean. All that does is increase muscle endurance. That's not highly reccommended for chest cuz when would you really do a lot of prolonged chest performances.

 

Your best is really to lose fat. Bulking up on muscle will make you look more solid, yes, but you will keep the fat and in all honesty, probably put some more fat on as the biggest difference between cutting and bulking is the diet. I would recommend determining your maintenance calorie level and cutting it by about 500 carbs while adding a decent workout routine and in your case, a lot of cardio.

[BlueSoul]

Are there any other kinds of exercises or workouts other than bench pressing, etc that you can physically change the way your chest looks?

[tanbark813]

Are there any other kinds of exercises or workouts other than bench pressing, etc that you can physically change the way your chest looks?

 

Push-ups, dumbbell flys, etc.. But bench pressing is probably going to be most effective.

[JamesM]

Believe it or not, the number one reason for large defined muscles is genetics. Arnold looks like he does because of his parents.

 

You can only be maxed out to a certain degree. But by lifting weights and eating the right foods, you CAN max out your muscles to the best of what your genetics can do.

 

Tanbark has some good ideas. There are a lot of weightlifting websites and books. I imagine if you googled "How to build bigger pecs," you would have plenty of websites to go to.

 

There are many theories on the best way to develop an exercise program. Some say more reps less sets, some say more weight less reps. But it does take some experiementation as to what works for you.

 

I can say that you will need to work on all of the muscles. And the pecs are one of the first to fill out when you weight lift. Just the feeling of that hard muscle when you tense them will give you more confidence.

 

As for man boobs, I have no experience, but I agree...you cannot take weight off one area. Losing weight overall is the only way to lose the fat there. Again, google this and you may find some help.

[IamASelfishSOB]

My chest is my problem area as well. I now have very little body fat, but continue to lift. I also do pretty heavy aerobic to keep the fat off, but still enable myself to eat and drink what I want. I get to a point where a can't put on any more muscle without adding supplements, etc. I don't want to go there and I don't want the fat, so I live with the average pecs.

[bish]

How do you bulk up your chest for a stronger appeance? For fat males whose got fat on their chests making almost look like breasts (in other words man-boobs), how do you lose fatness from there?

 

If you are focusing alot on just the chest, then the best exercise for that would be butterfly presses. Some say bench press, which I do, but nothing flares the pecs out like butterflies. Laying down holding weights out to the side and slowly winging them up above you.

 

3 sets, 6 to 8 reps of as much as you can do until the day you can do 10 pretty easy, then up the weights and go back to 6 to 8.

[Darkzen]

Push-ups, do them when ever and where ever possible. If you're not up to real push-ups, find a counter and do some that way. Having muscle is important, but just as important is cutting your body fat, to show the muscle off. Running or heavy amounts of cardio will help lower your body fat. If your genetics are bad, you may have to lift weights (bench press type exercises) and take supplements to see noticeable improvements.

 

When I had an awesome chest, it was from having nothing to do but push-ups every night in my barracks. I wasn't built like Arnold or anything, but I did have a Brad Pitt-esque type build. Over the years I got lazy and put on some weight. Last summer I was in the gym lifting for bulk and did enough to maintain most of my size... now I'm trying to lean out and push-ups is a staple of that regiment. I'm tired of looking like someone that competes on the "world's strongest man" shows. Being chiseled was much better for meeting women and feeling confident about myself.

 

Hope that helps.