How to Build Pectoral Muscles

Video Transcript

"Hi Bob Mathews with Power One K Body Shaping Program. How to build pectoral muscles. Well I'm going to go through one mistake I think people make but before we get to the mistake I want to talk a little bit about how the chest develops. The chest develops over time by increasing repetitions so that you get a lot of blood in there or getting deep muscle tears by using a lot of heavy weight. I personally feel outside of injury prone or putting yourself in a vulnerable situation that a heavier weight is going to be a better friend for you building up pectoral. We have at poweronek.com a 32 week program and not to elaborate too much but the 13 week program is a structured program so that it will tell you how many reps you are going to do, how much weight and it walks you through 13 weeks from 5 repetitions down to 3's down to finally singles and it will increase your bench press 30 pounds in your one time maximum every 13 weeks but the beauty of that is that as you are getting stronger you start to fill up and you start to get bigger so they kind of work together. It is kind of a power building type 13 week program and I encourage you to check that out. Now you already know how to bench, you are not interested in the 13 week program, you have the bench, you have got flies, everybody knows the pec deck. We've got all that. Rather than get into that curriculum what I want to talk about is I think the biggest mistake is on this bench right here. When you go to inclines, most inclines including the ones that have the bar are too steep so what they're doing is they're really working the front delts more than they're actually working this upper plate right here. See when you have this ledge built it just looks so much better especially if you are without a shirt like say out by the pool but if you don't you just kind of look saggy and you are missing something. You might have these over developed delts because you are really working shoulders all the time even on your bench day it would appear. So this is where you usually see most gyms, right about there. The one with the bar that is pre-done, this is where they set. People roll it in underneath the Smith machine. This is where they set it. People go and do the dumbbells. This is where they set. This is a mistake. Where it needs to be is about here and it could even go one lower. Then you are going to be working upper chest. You are going to see a huge development so throw this in your incline, put this on a little lower, lower than you've been going. You are going to see a huge difference. You know how you will know the next day? You are going to see how sore you are in through here so keep it up, good luck and we'll see you on line."