14yr how to grow bigger pecs?

Question

any workouts? need to get back in shape for winter wrestling?

have 6 pack need pec's lol

preyy skinny 5'5 110lbs

Answer 1

For certain extent, you can develop your pectoral by doing push ups. You can add an extra sum by concentrating on "Hindu Push Ups". Hope, you understand the fact that Hindu Push ups are different from normal strainght pus ups.

If you want further development of the pectorals, you have to rely on weight training. Declined bench press is the king of developing pectorals. Followed by, flies, inclined bench press and flat bench press.

You can consult a qualified instructor at your GYM nearby.

Answer 2

As a wrestler you're gonig to be running a lot most likely which could counteract much of your efforts for pecs but not six pack.  While doing bench press, for example or watever it is you do, the wider the grip the wider it builds your chest as opposed to the further in your grip is the more narrow and "stuck out" your pecs will be. while performing exercises involving chest. use one of the oldest methods along with something I somewhat made on my own.  use "holds" (In your usual exercise routine on each rep hold the weight for 4 seconds or longer before letting it down).  Holds will accustom a body part to staying that size, which means, the longer the hold the better, so when you flex. you will be even bigger then without holds.  Combined with holds, you need to put on as much weight as you can do 3 -5 reps with. "less reps higher weight" oldest trick in the book.  for a 6 pack...  i would never do low weight high reps unless you were a bodybuilder. you will feel it but it wont help you so much.  do as much weight as you can and apply holds and all the above (do various exercises not just one exercise, which will eventually stunt your growth of muscles) after maybe 14 days of this rigorous abs training keep doing it, but then start to WALK off any extra weight you might have. running is most likely going to burn muscle if u get tired enough.