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Build Pecs Fast With This 3-Step Exercise Routine, Trainer Says

If a top fitness goal of yours is to build pecs fast, this should be your go-to routine.
FACT CHECKED BY Alexa Mellardo

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

A common mistake people make when trying to build their chest is focusing too much on flat angles, such as flat dumbbell/barbell bench presses or pushups. Although you do want to get stronger in your flat pressing exercises, the problem with this is that it mostly targets the sternal head (middle chest), which leads to the upper portion being underdeveloped. If you want an even, great-looking chest, you need to focus on the upper pecs.

Do you want to fill out this area and make your pecs pop out of your tank top or V-neck? Then you're going to have to incorporate some incline pressing. If you've been struggling with your chest development, here's a three-step exercise routine that will help you build pecs fast.

Add the following movements to your next chest workout to build pecs fast. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Incline Dumbbell Bench Press

incline dumbbell bench press
Tim Liu, C.S.C.S.

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

Related: The 3 Best Floor Exercises To Shrink Belly Fat Fast, Trainer Says

Incline Barbell Bench Press

barbell bench press
Tim Liu, C.S.C.S.

To start this exercise, position yourself on an incline bench with your hands about shoulder-width apart on the bar. Unrack the bar, and pull your shoulder blades back and down into the bench. Pull the bar down towards your upper chest, and have it touch before pressing the weight back up towards your eyes. As you press the bar up, imagine bringing your hands together, squeezing your upper pecs when you finish the rep. Perform 3 sets of 6 to 8 reps.

Related: The Best Cardio Exercises To Get A Lean Body Fast—Without Equipment

Feet Elevated Dumbbell Pushups

Feet Elevated Dumbbell Pushups
Tim Liu, C.S.C.S.

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

For more…

man doing exercise with dumbbells outdoors along winter walk

For more Mind + Body news, check out Secret Exercise Tricks To Tone Sagging Arm Skin While Walking, Trainer Says and 5 Best-Kept Secrets To Losing Weight In Your 50s, Trainer Says.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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