How to Get Pecs and Abs

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How to Get Pecs and Abs

How to Build Abs and Pecs

Do you want a six-pack abs and a broad chest? If you're like most guys, you've already done countless hours of crunches and push-ups only to see the same unchanging chest and belly when you look down. It's time to step up your workouts and focus on getting bigger and stronger if you want to look trim and strengthen your core. You can use the strategies in Step 1 and beyond to get the results you want.

Increasing the Size of Your Chest and Abs

Bench presses are a good exercise.

This is the best exercise for starting to build your chest. You'll need a weight bench and a barbell or dumbbells to complete this exercise. (You can also use a bench press machine at the gym.) Choose a weight that you can lift 5 to 7 times without stopping. Don't be concerned if your weight appears to be low; it doesn't matter right now. What matters is that you lift enough to strengthen your muscles, and that number varies from person to person. As you gain strength, you'll be able to add more weight. However, lifting at least your bodyweight should be your goal if you want to build a big chest. The following are the steps to performing a bench press:

  • Lie down on your back on your weight bench, your feet firmly planted on the floor.
  • With your hands evenly spaced, hold the barbell over your chest.
  • Pull the barbell up to your chin until your arms are completely straight.
  • Lower the bar until it is in contact with your chest.
  • Repeat 5–7 times more until you've lifted the weight 5–7 times.
  • Do two more sets after a minute of rest.

Do a set of weighted pushups. 

Regular push-ups with proper form and breathing techniques are one of the simplest and best exercises you can do for your chest, but weighted push-ups put extra strain on your muscles, encouraging them to break down, then rebuild stronger, but they are not recommended for beginners, as they can result in muscle tears and other injuries, delaying your fitness goals. Strap on a weight to increase the weight of your torso when doing weighted pushups. Per workout, do three sets of 15 pushups. Increase the weight if you find it easy to do more than 15 at a time.

You can also make the standard pushup more difficult by doing rotating pushups while lifting dumbbells. Start in a regular pushup position, but hold a dumbbell in each hand instead of your palms on the ground. Lower your body to the floor, then raise one hand toward the sky while rotating your body sideways. Lower it to the floor, then push it up with the other hand and rotate in the opposite direction.

Do the flies.

Flyes are a great chest exercise that can be done with either dumbbells or a cable station. This motion activates your pec muscles and aids in their breakdown and rebuilding. Because this movement is a little more difficult mechanically than the bench press, you should use lighter weights.

  • Lie on your back with your dumbbells or cables (if you're using a cable station) in your hands.
  • Straighten your arms toward the ceiling.
  • Lower your hands to either side of your body, spreading your arms out like the wings of an eagle.
  • Return to the starting position and repeat the process. 3 sets of 10 reps

Perform crunches with a weighted bar.

By adding weight to this classic abs exercise, you can take it to the next level. Crunches may be tedious, but they're still one of the most effective ways to tone and trim your abs. Make sure you're using the proper format:

  • Lie down on the floor with your knees bent and your feet flat on the ground.
  • Over your chest, place a weight. Don't overdo it; you should be able to complete 12 to 15 crunches before stopping.
  • To lift your shoulders off the floor, use your ab muscles to lift your torso and head forward. Don't lift your entire back off the floor; you'll strain it, and lifting it won't help you build muscle.

Perform crunches with a weight.

By adding weight to this traditional abs exercise, you can take it up a notch. Crunches are one of the most effective ways to tone and trim your abs, despite their monotony. Double-check that you're using the correct form:

  • Lie down on the floor, knees bent and feet comfortably planted.
  • Place a weight on your chest and hold it there. Make it light; you should be able to complete 12 to 15 crunches before stopping.
  • Lift your torso and head forward, lifting your shoulders off the floor, using your ab muscles. Lifting your entire back off the floor can cause strain, and lifting it doesn't help you build muscle.

Planks are a good exercise.

This exercise works all of your abdominal muscles at the same time and requires no equipment. You'll notice a difference if you include it in every ab workout you do. How to do a plank is as follows:

  • Lie on your stomach with your legs stretched out straight on the floor.
  • Raise your body onto your forearms. Maintain a straight line between your elbows and shoulders, and point your fingers straight ahead.
  • Raise yourself up onto your tiptoes, keeping your legs and torso off the ground. Maintain a straight back.
  • Maintain the position for at least a minute. Tighten your abdominal muscles.
  • Relax on the floor and then do it again.

You can also work your obliques by doing side planks. Raise yourself up on one forearm only, turn your body sideways, and raise the other arm straight up to the ceiling. Before switching sides, hold the position for a few seconds.

Leg lifts with weights are recommended.

Before you begin this exercise, secure leg weights around your ankles. Lie down on your back, arms at your sides, and legs straight. Lift your legs up until they form a 90-degree angle with the floor, keeping your legs together and your back against the ground. Check to see if they're straight. Return them to the ground. Perform three sets of 12 leg lifts.

  • Instead of leg weights, you can lift your legs while holding an exercise ball between your feet.

Lower your abs by doing bicycle crunches.

This exercise will be more effective if you use some weights. Lay on your back with your knees bent and your feet flat on the floor. Straighten your left leg while keeping your right leg bent. By twisting your left elbow across your body, you can reach your right knee. Rep with your left knee and right elbow.

Exercising with a Purpose

Twice a week, work your pecs and abs. Work out each muscle group no more than twice per week. In between workout sessions, your muscles require time to rest and repair; this is when they build and become stronger. You can do your pecs and abs exercises on the same day or on different days. It won't matter which way you go.

  • Make a schedule for yourself so you don't forget to exercise. You'll have a better chance of succeeding if you stick to your workout routine.

Work as hard as you can in the gym.

When you're trying to gain muscle, it's critical to give every workout your all. Make every crunch, bench press, or leg lift as high-intensity as possible, and complete each exercise with proper form. Anything less than your best effort will not yield the desired results.

  • Your workout sessions should last approximately 30 minutes. During that time, give it your all and don't take any long breaks. Make the most of your gym time.
  • Don't overwork yourself to the point where you injure yourself. Your exercises will be difficult, but you should not be in excruciating pain. Stop if you're in excruciating pain.
  • Prioritize the quality of your work over the quantity. Doing 10 slow crunches with good form is preferable to doing 20 fast crunches with bad form.

Two or more exercises should be superset together.

This entails performing one type of exercise after another without taking a break. Supersets make your muscles work harder and can help you gain muscle quickly. Follow your bench press with a few sets of pushups, for instance.

When working out your pecs, tense your abs.

This is known as core bracing. To avoid back injury, always tighten your abdomen when lifting heavy weights. There are two additional benefits to this for your workout. To begin with, working out your pecs strengthens your abs. Second, tensing your core during pecs exercises will give you a lot more power. If you don't pay attention to your abs during your pecs workouts, you'll see results much faster.

As your strength improves, you can add more weight.

If you don't, you'll reach a plateau. When you can easily bench a given weight for more than 10 reps, it's time to increase the weight. The same is true for all other weighted exercises: once you can lift more than the recommended number of reps without feeling tired, add weight to keep the pressure on your muscles and keep them growing.

Don't add more weight to your workout than you can handle. If you try to lift too much, you risk injuring yourself and undoing all of your hard work. You're lifting too much if a certain amount of weight is too heavy to lift more than 5 times before giving out.

Change up your abdominal exercises.

Your muscles may become bored with crunches and reach a plateau. Experiment with new exercises to strengthen your abs in all areas. For example, one week you could do the wood chop, plank, and reverse crunch, and the next week you could do knees up crunches, Russian twists, and side planks.

Don't forget about the other muscles in your body.

When you're trying to gain muscle, it's important to work out your entire body. Your pecs and abs will not get as strong if you neglect your legs, back, and arms. Furthermore, you don't want to have a muscular upper body but skinny legs.

  • To avoid muscle imbalances, a rounded chest, or spinal misalignment, it's critical to combine chest and back exercises. Lat pull-downs, chin-ups, superman exercises, and rows are all good back-building exercises.

Cardio should be done in moderation.

No more than a few times a week, engage in cardiovascular exercise such as running, biking, or swimming. Your body must burn fat in order for your abs to be visible, and cardio can help you lose weight all over. Doing too much cardio, on the other hand, will deplete the energy you need to build muscle. Cardio should be done no more than a couple of times per week.

  • A minimum of 150 minutes of moderate exercise or 75 minutes of vigorous cardio exercise per week is recommended.

Using Healthy Habits to Achieve Better Results

Consume a lot of protein. Protein is the primary muscle-building component of your diet, so consume plenty of it without sacrificing carbohydrates, fat, or other body fuels. When you're trying to gain muscle, protein should be the foundation of every meal.

  • When possible, choose hormone-free meat.
  • Consume lean beef, chicken, pork, fish, and other protein-rich foods such as eggs and tofu.
  • Protein supplements, such as creatine, can also aid muscle growth.

Consume a large amount of calories.

You'll need a lot of fuel if you want to get bigger pecs and abs. While you're in high-intensity workout mode, that means eating five meals a day rather than three. When you're constantly working out, you'll probably find it easy to eat this much. Make sure you have plenty of healthy food on hand so you don't go hungry.

  • Avoid empty calories such as refined carbohydrates, sugar, and trans fats. Snacks and fast food should be avoided.
  • Eat wholesome, high-calorie foods that will fill you up and nourish your body instead. Every meal should include a variety of fruits and vegetables. Beans, brown rice, yogurt, whole grains, nuts, avocados, olive oil, and other nutritious foods should be consumed.

Make sure to drink plenty of water.

When you're working out and eating a lot of calories, it's critical to stay hydrated. Instead of the commonly recommended eight glasses of water per day, aim for ten.

Good night's rest.

When it comes to muscle growth, resting is just as important as working out. Get 7 to 9 hours of sleep each night, and limit yourself to a light walk, jog, or other low-intensity activity on your rest days.

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