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Anonymous
Soup /fit/

I'm 19, 5'9'' and weigh about 130lb

I do calisthenics ( I have no weights. ) usually about 250-300 total, then I run 4 miles every morning.

I'm wanting to develop better pecs, how would I go about doing so?
>> Lil Dreamer !3GqYIJ3Obs!!FIK
>>3301
1) cut down on the cardio by ALOT
2) buy dumbbells
3) perform dumbbell bench presses
4) ????
5) PRO-FIT
>> Anonymous
Dumbbell bench press
Both flat and incline
Butterflies(STRICT!)
Flat and incline if possible
Pull overs slow and strict
Try to hit 10-12 every time with no more than a minute in between each one.
Also Push ups, dips, and pull-ups are nice complementary movements for the chest.
Good luck.
>> Anonymous
Work your way up to 300 push-ups a day. I did it high school and my pecks are godlike.
>> Anonymous
People don't realize that there is six ways to do pushups to hit up on three different parts of the pex. In the standard position you can do arms paralell, wide, and centered; and you can mix it up among standard, incline, and decline. Make yourself a routine that involves so many of each and you'll feel things you haven't before.
>> Anonymous
Certified trainer here.

2 years ago i was 5'8" and 140. now i'm 165.

if you aren't training for something, and all you want to do is get stronger,

push ups, pull ups, crunches.

Every day to failure.

Aim to up pull ups by 1 (don't expect much improvement at first), push ups by 5, and crunches by 10 every 2 or 3 weeks, add an extra 400 healthy calories to your daily intake and you can safely gain a pound or two a week continuously.

Cut down immensely on your running, to once or twice a week.

You can resume it around summertime once you've built up some bulk.

Also, do not waste your money on any GNC protein shake muscle milk garbage. Just get a lot of complex carbs, steamed vegetables, and lean meat.

also, drink a good amount of water.
>> Anonymous
Get three chairs and arrange them in a triangle. Put your feet on the tip of the triangle and your arms on the other two points. Do push ups like this and be sure to dip down as far as possible. Start out with 3 sets 10-15 reps each and work your way up.
>> Anonymous
I've seen people bench press from here to kingdom come, but you are not going to gain mass and definition without dumbell flies.
>> Anonymous
>>3458
training the same exercise every day is nonsense.
You muscles won't have time to rest and rebuild which is essential if you want to gain muscle mass.
REST IS IMPORTANT.
>> Anonymous
OP here.

I'm not training for anything at this point in time. I used to run track and play soccer back in high school, the running just kind of stuck with me since then.

I just like to improve myself, I suppose.