Build muscles?

Question

I am planning on running to the ymca every morning during winter break and lifting. Im just focusing on my upper chest (pectoralis major). I do not know much exercises to increase muscle or how many times so any information on building muscle in your pecs would be greatly appreciated

Answer 1

Push-ups are a great exercise- do 10, wait 1 minute and do 10 more. Other than that try bench presses-do two sets of 15 one minute apart with enough weight so you feel by the time you get to 15 that you couldn't possibly do another rep. Do bench presses at shoulder width for two sets and then do two sets with the weights right over the center of your chest. If your using a bar and not free weights then try a wide grip and then a close grip. Don't forget to eat lots of high protein foods. Try cooked egg whites-the yolks add too much fat. GOOD LUCK!!

Answer 2

I don't know why anyone would want to build only one section of a muscle. But try incline bar and dumbbell presses. Keep the intensity and weight high, and the reps and sets low.

Answer 3

Ideally you should perform a ful body routine, as working pecs also requires you to work your back to avoid imbalance.

Chest can be worked via bench press and weighted chest dips.

Do you have access to equipment?

Go checkout http://www.cagedanimal.net post your question in the beginners cage and you will get tons of relative info and support.