how can i build up my pecs,i am 14yrs old 140lbs 5'9"?

Question

i lift in football and after season regularly but in not getting any results

i lift in football and after season regularly but in not getting any results

Answer 1

At the age of fourteen, you will probably want to stick with push ups because free weights could damage your grwoth platlets.

You can do many techniques or even combine (ie. incline narrow grip).

There are close, regular, and narrow grips. Knee push ups/girl push ups. diamond push ups (keep fingers aligned, thumbs out at 90 degrees, join thumb with thumb and index with index, should make a diamond, palms and diamond on floor), one handed push ups, fist push ups, leg raising push ups, elevated leg push ups, push ups on dumbell handells and push ups with added wieght, like a sand box.

each type will work your chest out diferently, rather than only doing the same standard, making progress slower.

And do them maybe every other day or 2 days a week. Just pick a few types to do and a few sets of each, change types and rep #'s each month, and make sure you're eating a good deal of protein and not cutting 4 hrs. of sleep playing video games.

Answer 2

http://bodybuilding.com/
http://www.shapefit.com/workout-routines.html

The first site gives you workout routines and the ability to focus on certain things like leanness, bulk, whatever.

The second (and probably most helpful to you) gives specific exercises w short video clips on technique. Basically, you are going to be focusing on bench press, inclines, declines, flies, reverse flies, high rows, low rows, lats, standing rows, military press, etc.

They will build, guaranteed! Also, to keep up endurance...I would recommend swimming. It will give you a great "V" shape, and build all those muscles PLUS help you aerobically....

Answer 3

Push ups with arms placed at least shoulder-width apart is a great place to start. The closer you place your hands during this, you start to target triceps, so keep your hands wide (unless you want to work on triceps, too.)

Bench presses are classic, also flys.

Answer 4

There are a million chest exercises.
Bench press
Chest press
Vertical Press
Push ups

Answer 5

dont over-excercise!! you're too young! just do it regurarly and enough for your age. putting more weight than you can hadle can result in growth-stunt. wait til you get little older