Thanks to Dave Yarnell for doing the write-up and getting it in the magazine, and for the photo of me with 5 great lifters: The Siegel's, the Lee's and the " other " Kuhns.
Bench pressing and dembbulls alone isn't gonna give you developed pecs. Keep doing your bench press and dumbbell exercises but do high volume, low rep, This means only bench enough weight that you will only do 6-8 reps. This will allow you to add mass and build muscle. Building and toning muscle incinerates fat around the working muscle so that fat around your chest will melt away. If you want to tone it, do low volume, high rep which you do 12-15 reps of the exercise. Another thing. you need to hit all parts of your pecs. The lower, middle and upper. To target the target the lower pecs, do dips or weighted dips if it's not challenging enough with your elbows out (tucking in will focus more on the triceps). The middle pecs, you can basically do bench press and push-ups (I use the Perfect Push up handles because they build it even faster and make your pecs super strong). To hit the upper pecs, do decline push ups (meaning your feet are raised off the ground on a chair or your bed) Make sure you practice the high volume, low rep method to add on more muscle. The young lady that gave you that dumbbell exercise are called flys and those are effective too in bringing your chest in, towards the center. Even so, you gotta consume a lot of protein to even build your pecs so eat a lot of meats and drink milkshakes and protein shakes. Common mistakes include not using the proper form. You are only cheating yourself if you practice poor form in you reps. And another thing, do each rep without locking your arms when it's extended and retracted to keep continous strain on the muscle. This will trigger growth quicker. Also, do what's called supersets which involves doing different pec exercises with very little rest inbetween each exercise. This method builds muscle quickly as well since your body releases hormones when it's fatigued in such a way. That's pretty much it and make sure you allow 48 hours rest in between work out days. REST IS VERY IMPORTANT!!!!!!!! That's when the muscle tissue builds. The cells regenerate and multiply after being used. So exercise monday, take Tues and Wed off and then exercise Thurs. Skip the next two days and exercise sunday. That way, you will see you your pecs growing in as little as 4-5 weeks. Good luck man.
