What is the best way to bulk up my upper body, specifically my pecs?
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Work your shoulders, chest, arms, and abs all on seperate days. Do 3-4 sets of 6-8 reps to add bulk and mass.
Shoulders: Military press, shrug, side lateral, and upright row.
Chest: Dumbbell fly, bench press, dips
Arms: Pushups + French press, close-grip bench press, standing bicep curl, hammer curl, barbell curl
Abs + Legs: 10 sets of ab crunches along with some leg extensions, leg curls, and squats.
I included the legs because you'll look strange with a big upper body and small lower body.
Eat a high amount of protein (100+ grams) and even more carbs along with your workout schedule.
lift very heavy weights, little amounts of times. Small reps, with a lot of weight. Thats what will do it.
By lifting weights that exercise the pecs, things like the bench press, dumbell flye, push-ups, or a variety of weight machines. To gain mass, use heavier weights and lift to the point of fatigue rather than doing a ton of reps. Take a day off between heavy lifting.
To work on your pecs you need to do a lot of bench type excercises. Do 4 sets of about 5-6 different chest excercises. Do flat bench, incline, decline, dumbell flys, cable crossovers, and pushups. Do a 15 rep warm up, then increase weight and decrease reps for the next 3 sets. Do this for all chest excercises. Be sure to stretch and rest inbetween sets. Get a spotter, for every other chest work out and do negatives. Put 20lbs above your max and slowly lower the bar to your chest counting to 5, then have the spotter help you pull it back up, repeat twice more. This should be the last thing you do. Drink lots of water and rest inbetween sets.
Hello,
If I were you I would seriously check out the P90X workout program. It is something I came across on TV. I bought it,I use and I am getting serious results. It is about $140. cdn. Consists of 12 one hour workouts, diet program and support. Yahoo or Google the name P90X.
Hope this helps, good luck.
incline bench press
flat bench press
decline bench press
pec flyes
cable crossovers
heavy weight-5-7 reps
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