Build Pectorals Fast With This 3-Step Exercise Routine, Trainer Says – Eat This, Not That

Many of my male clients not only want to lose fat, but they also want to build muscle in their upper body, especially their chest. If you’re also looking to build pecs fast, you need to target these muscles from different angles, especially the upper part (clavicular head).

A common mistake people make when trying to build their chest is focusing too much on flat angles, such as flat barbell presses or push-ups. While you want to get stronger in your flat press exercises, the problem with this is that it primarily targets the sternal head (middle chest), which leads to underdevelopment in the upper part. If you want an even and beautiful chest, you need to focus on the upper pecs.

Want to fill out that area and make your pecs pop out of your tank top or v-neck? Next, you will need to incorporate angled pressure. If you’re struggling to grow your chest, here’s a three-step exercise routine that will help you build your pecs fast.

Add the following moves to your next chest workout to quickly build your pecs. And then be sure to check The 6 best exercises for strong, toned arms in 2022, according to the trainer.

Tim Liu, CSCS

Start by lying on an incline bench with a dumbbell in each hand. Hold them straight above you with your arms fully extended. Pull your shoulder blades back and down into the bench while lowering the weights toward your chest. Get a good stretch from the chest down, then lower the weights back to the starting position, squeezing your upper pecs and triceps up top. Perform 3 sets of 8-10 reps.

Related: The 3 Best Floor Exercises to Reduce Belly Fat Fast, According to Trainer

bench press with dumbbells
Tim Liu, CSCS

To begin this exercise, stand on an incline bench with your hands about shoulder-width apart on the barbell. Unbuckle the bar and pull your shoulder blades back and down into the bench. Pull the bar up to your chest and make it touch before pressing the weight towards your eyes. As you press the bar up, imagine joining your hands together, squeezing your upper pecs together as you complete the rep. Perform 3 sets of 6 to 8 repetitions.

Related: The Best Cardio Exercises to Get a Lean Body Fast, Without Equipment

Elevated Dumbbell Foot Pushups
Tim Liu, CSCS

Place the pair of dumbbells in front of you while positioning your feet on a stable surface. Keeping your core tight, hips high, and chest high, use your control to lower your body, descending until your chest is an inch or two above the floor. Next, push yourself up, flexing your upper pecs and triceps to finish. Perform 10 to 15 reps.

man exercising with dumbbells outdoors along winter walk

For more on Mind + Body, check out Secret Exercise Tricks to Tone Skin on Sagging Arms While Walking, Trainer Says and 5 Best-Kept Secrets to Losing Weight in Your 50s, Trainer Says.

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