If you ever go to the gym on a Monday evening, you’ll quickly see that gay men and straight men are united in at least one thing: our pursuit of bigger, broader, more prominent pecs! Try finding a bench at 6:30pm on a Monday. Good luck to you.

I’m not judging, I’m exactly the same. Chest day is the one day that I never skip. Leg day however…

But if you’re treating chest day as a gay day of worship, but still not seeing the results that you’d like, here are 5 moves that could help you pack some pounds onto your pecs!

1. Use dumbbells to stretch the muscles further

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If you a regular at the bar, then maybe it’s time to change things up and use dumbbells instead. At the bottom of the press, dumbbells enable you to stretch the pectoral muscles that little bit further than you can when pressing with a bar.

2. Strengthen your triceps

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The bench press is one of the holy trinity of compound movements, meaning it employs several different muscles in order to execute it completely. This is good in many ways, but it also means that your bench is dependant on those other muscles pulling their weight. More developed triceps will mean bigger pushes and more pec gains.

3. Switch your grip

Have you ever done a bench press with an underhand grip? According to the Journal for Strength and Conditioning Research, this change in form recruits 30% more muscles when benching. Hit the elusive upper pec and with an underhand grip as if you were going to bicep curl lying down.

4. Get it up … the bench that is

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The Journal of Strength and Conditioning Research also revealed that an incline of 45% recruits far more muscle groups than if you were lifting on a flat bench. Combining a mixture of incline and flat-bench work is a great way to target all your chest muscles in one workout.

5. Press up for pecs

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With all the bells and whistles available in a modern gym, don’t discount the effectiveness of a simple press up in carving out some truly scrumptious looking chest muscles. One minute of dead-stop press ups (where you let go of the floor when your chest makes contact) will have you sweating, panting, and your pecs will be popping!

Or, if you’re really a glutton for punishment, the clap press up is your shortcut to dense, fast-twitch muscle fibres in your chest and shoulders. Which means those tight t-shirts will be straining at the seams in no time.

Finish your chest day workout with a set of 10 of these, but try not to land on your face. Not a sexy look 😉

Gay Personal Trainers

If you would still like some extra help achieving a pair of perfect pecs or anything else, why not get yourself a gay personal trainer. They can design a training and nutrition program to suit your individual needs, and be on hand to help coach you towards your goals.

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