To Build Peck Muscles, you have to eat a good source of carbohydrates an hour before working out. You need to use a pair of close-toed shoes in order to protect your feet from falling weights. You must follow the serving directions of the high-quality protein powder label to know how much powder should be added to milk or water. After that, warm up your chest muscles by doing aerobic exercises and stretches. You should stand facing a wall and raise your hands up toward the ceiling until your arms are stretched out.
You can Place the palms of your hands flat on the wall slightly slanting your body away from the wall. You have to push the weight of your head and body in toward the wall keeping your shoulders straight. You need to stick your arms straight out on every side of your body and holding them at shoulder height move them in clockwise and counter clockwise directions. You must do small tight circles and then larger circles. Then, Position the bench beneath the barbell on the barbell rack in line with where your chest will be when you are lying down on the bench.
You should put a 2.5 lb. weight on each side of the barbell. You have to lock them in place with a locking spring. You can Lie down on the bench, and line your chest up with the bar. You have to Reach up as well as grip the barbell evenly on both sides so the weight is distributed evenly. You need to lift it up an inch to test the position.
You must ask someone to spot you when you lift it up off the rack and lower it down to your chest. You should Bring it down to your chest, but do not rest it there. You can Lift the weight up and down 10 times and then place it back on the rack. You have to Get up and remove the 2.5 lb. plates and put on two 5 lb. plates. You need to lift this eight times.
You must Remove the two 5 lb. weights and add two 10 lb. weights. You should lift this six times. You can Get up and remove the two 10 lb. weights and add two 20 lb. weights. You have to lift this four times. You need to Get up and remove the two 10 lb. weights and add two 25 lb. weights and lift this twice.
Next, build your peck muscles by increasing the weights gradually over time. You must Stretch out your muscles after every workout. You should lift the lightest weight the most amount of times and the heaviest weight the fewest number of times.