What is the best work out to build your pecks and biceps? Bench Press? Curls? What else?

Answer 1

Pecs:Heavy bench press after warm up going to the highest weight you can handle for 3-5 reps(with a spotter).Incline press(no more warm ups at this point,you're warm already) for sets of 3-5 reps.DB bench press,Add a few sets of flat flyes and incline flyes 3 sets of 8-10.Cable crossovers with full contraction at the end of the movement for 3-5 sets of 10 reps.
Biceps:Bar bell curls with heavy weight(do them on back day first,you'll warm them up and pre-exhaust them) but do the biceps after back.Supersets of hammer curls and concentrated curls holding the concentrated curl at the top turning you pinky upwards each time.Work each of these or any body part only once per week in order to heal the microtrauma.It's also important to work ALL of your body parts(yes especially legs) as this stimulus can cause an additional secretion of growth factors.Get protein IMMEDIATELY after your work outs and try every 3 hours to retain a positive nitrogen balance.Stay well hydrated and eat properly (including fruits and vegetables) but get your protein.Creatine works well for strength and cell volumization and is clinically proven as well.
EDIT:Proper spelling for the answer on the bottom is dum bell flyes.Flies means more than one fly while flye is a reference to specific motion.
And dum bell raises do absolutely nothing for the lats.Pull downs and rows as well as pull over stimulate the lats.Dum bell raises are for anterior and medial deltoids as well as some trapezious stimulation.

Answer 2

No, a wisely completed bench press making use of the mind-blowing technique will stimulate boost of the pectoralis important and minor muscular tissues and to a lesser quantity the triceps. For boost of the biceps you will could carry out workouts which pass the forearm away and in direction of the better arm including a bicep curl.

Answer 3

Curls for biceps, which can be done with free weights, straight bar, cambre bar or preacher machine. Should also do some tricep work (pushdowns, which can be done with straight bar, rope or specialised v-shaped tricep bar) which will add to overall arm bulk and appearance. Some reverse curls (hands on top of bar) for forearms would be good too.

Bench press for pecs, which can be done with free weights or straight bar (if it's just a plain bar, rather than a machine with a weight stack, PLEASE make sure you're spotted). Flyes would also be a good exercise. You should probably also do some military presses and dumb-bell raises for delts and lats respectively to avoid a muscle imbalance.

Answer 4

I've been goind to menshealth.com for all of my workout tips,
Once bicep workout dealt with working up in weight and down in reps. For me (and I'm a liteweight) its like this
hammercurls: 15@8lbs
full alternating bicep curls:10@10 lbs
full bar both arm bicep curl: 8@20 lbs
do these with no breaks in between at a normal rate and I garuntee you'll blast your biceps.
I really like mens health for fitness tips.(and its free online)

Answer 5

For good pecs the incline press is your most effective single exercise... but do the others too.

Aloha

Answer 6

Chest - dumbbell flys
Biceps - preacher curl