Q&A for How to Get Bigger Chest Muscles (Pecs)

Your pectoral muscles can enlarge in size in a matter of 4 to 8 weeks, if you do the right workout and eat right. Remember however, other factors will affect your overall muscle development, such as genetics, hormones and lifestyle. Follow this workout to see results.

Do push ups, the bench press and pec flyes, working out to failure on each exercise. Do this twice a week, with a least two days rest between workouts, for 8 weeks. If you don't consume enough calories, drink a protein supplement before and after your workout. Get your BMI below 24, so the chest muscles won't be hidden by fat if that is an issue for you.

Consuming enough protein (20% of your overall calorie content) will help provide your body with the right nutrition for building muscle.

Any and all kinds of push ups work the chest muscles, as long as they are done correctly.

Working the pectoral muscles through resistance training will build the size of the chest muscles.

Chest press exercises and pec fly exercises are the most effective methods for building chest muscle.

Push-ups target your chest, your triceps, your shoulders, your back, and if done correctly a bit of your core as well. If you would like to build your chest up, a program that includes weight-loaded exercises along with body weight exercises will work better than just body weight exercises (i.e. push-ups). If you would like your push-ups to incorporate some hand work, doing the push-ups on your finger tips will accomplish that.

Yes, you may do push ups every day.

It depends on the workout, Most people would suggest you only workout three to four days a week, Yet, some others suggest six days a week and one day off (rest day). If you are only doing low amounts with high reps, the six days a week would work perfect, But try not to overdo one part of your body, try to even it out.

That won't be possible. A special diet will not add muscle to a specific area of the body.

Work out every day in a way that is more focused. Prepare a chart for seven days or six days you need to work out only one part of the body every day. Suppose that you work out for the chest on Monday, then you need to work on triceps on Tuesday, followed by shoulders, bieceps, lats, thighs, abs on the next consecutive days. Repeat the same cycle for every week, which produces a more ripped look. The most important point here is you need to give rest to your muscles after intense workout, up to 24 hours, for the muscle to regain.

Bicep curls are advisable. Make sure you consume enough protein to allow your muscles to repair quickly.

Absolutely. There are different professionals who have different opinions on when you should consume a shake (before, during, after) but any time is fine as long as you are getting the protein in your body.

Push ups really help. The main idea is to burn off the fat stores that are in the chest through exercise, while at the same time toning the muscles in the chest. Using dumbbells can help build the front shoulder muscles that connect to your chest. It takes time and effort, but you will begin to see a difference. Don't forget to take break days for your muscles to repair. That's when more muscle forms to give you that defining feature you want.

Decline bench works the lower pecs. It is often neglected, but will give you the rounding you want.

Pushups help to grow all parts of the chest, though certain variations of pushups (such as diamond pushups) target specific parts of the chest.

Bodies are not perfectly symmetrical to begin with, but make sure you are not leaning too much to one side. Sometimes, the dominant side of your body works harder, fatigues faster, and the other side of your body in turn builds more muscle.

No, all supplements available in the market with the stamp of approval from this respected Food Safety Standard Agency of your region are considered safe.

You have to consider any possible reasons for your situation. For example, maybe you have a large fat deposit on your chest and you cannot see the results of your workouts. Or it could be what bodybuilders called plateau -- this is when you have worked a muscle too much with a particular exercise and your body has gotten used to it. If that's the case, you could try switching between different chest exercises and look for improvement then.

Partly. While it is true that the pec shape can differ from triangle, to block, to U, there are ways to reshape. There are specific exercises to help reshape your pecs.

Some of the exercises used in training for MMA will help pecs, but it depends on what exercises you're doing. The actual fighting won't help your pecs.

Not exactly. But banana do provide some calories and nutrients to help you do your workout with more energy. Protein is the nutrient you need to focus on to build muscle.

Yes. Eat as many egg whites as you want, but limit the yolks to two.

Yes, though you do also need to watch your caloric intake.

You need to eat a balance of protein, good fats, and fruits/veggies.

Push-ups and planks are the best workout for building chest and arm muscles. Maybe even throw some sit-ups and burpees in there.

That is perfectly normal. It just means you are lean. As you work out, your muscles will grow, but it is not a bad thing to stay lean.

Yes, but depending on the size of your breasts, you may not see the muscle mass underneath the fat layer. Your chest will still retain strength, and you may work your way up to be able to flex your pectoral muscles and make them move, but you still won't be able to see the muscle definition (especially in the lower pec area).

Start with a lighter weight and work your way up. You might also be using poor form on the bench press. If you go to a gym, ask a trainer for advice. If neither of these things help, you might want to talk to your doctor. There could be some kind of underlying problem and you don't want to make it worse by continuing to push yourself.

You don't turn fat into muscle. If you want to reduce belly fat, then you need to lose weight overall by eating healthy and exercising. See How to Lose Weight . If you want to build stomach muscles, then you need to do exercises that target on the stomach area (crunches, planks, etc). Protein helps build muscle. Bear in mind you won't see the muscles (6 pack) unless you get rid of the belly fat first.