If you’ve just finished a workout, it’s the perfect time to flex in the mirror for a while and check out whether or not your pecs are bounceable yet. It’ll take a while, but you’ll always have better results after a workout instead of before.
To maintain your muscle memory, it’s a good idea to always practice in front of the mirror, so you combine the feeling of flexing with the effect that you want. It might feel great like you’re Arnold-rescue, but it might not look like much.
Turn your upper arm (humerus) in toward your chest and you should feel your pec flexing. That’s one of the functions of the pectoralis major muscle: rotating your upper arm. [2] X Research source Don’t worry about flexing them each separately yet, just worry about flexing them both on command. At first, it’s hard enough to do just that. If you’re like most people, your pecs probably aren’t something you’re used to flexing on purpose. But, once you get a feel for where they are and how to do it, it can be as easy as flexing your bicep.
Stick with it and keep practicing. Some people have to weight train for a long time before starting to notice results like bouncing pectorals. If you can even flex them independently, you’re doing pretty well.
Integrate chest workouts into your regular strength training routine. Even a single workout per week dedicated specifically to chest exercises can have your pecs getting swollen in a couple of weeks. Stick with it.
Depending on how experienced you are with training, it might be better to start with more or less weight. You ideally want something that will be challenging for all the reps you have to do, but light enough that you’ll be able to do all of them. 3 sets of 10 or 15 reps with a short break in between sets is common. It’s also a good idea to work incline bench presses and decline bench presses to work your upper and lower chest, respectively. Use a similar amount of weight and number of reps to keep your pecs shaped.
Wide-grip and incline pushups are also great ways of targeting slightly different targets throughout your pec muscle. If you want to keep it shapely and strong, don’t do the same old pushups each time.
If you have access to a weight room, you can use the chest press machine to do similar exercises from a seated position.
Be very careful to avoid overtraining your pecs. Chest workouts should be a part of a complete, full-body weight training regimen, not an isolated exercise. There’s no two-hour shortcut to bouncing pecs like Arnold.
Be very careful to avoid overtraining your pecs. Chest workouts should be a part of a complete, full-body weight training regimen, not an isolated exercise. There’s no two-hour shortcut to bouncing pecs like Arnold.
You can work out your chest all you want, but if you’re still eating cheeseburgers and pizza every day, that muscle will keep getting bigger under a layer of fat, making your chest look round, and making your pecs bounces invisible.
