Hi Im new here (please move thread if in wrong section)

I checked myself out in mirror today and realized my whole chest area (above the abs, around between nipples) is all ribs and bone (I can literally see it all)

I have a set of heavy dumbbells I can use at home. I just don't know exactly what technique to use to make my chest area look much more meatier. I was thinking benchpress but I think that mostly only helps triceps which is in your arms...

P.s. Im a boy

Pushups and dumbbell bench press will work your pectorals (chest) and triceps.

You might need to put some meat on those bones. Do you eat a balanced meal 5-6 times a day? For chest press and push up techniques just go to Youtube and you'll find what you need right there.

I actually eat fast food 1-3 times a week, if not more, im still skinny. and I eat 2-3 meals a day.

And ive been doing benchpress a little bit for a while. no real effect its having....

i usually do it 1-2 a week just get on floor with bells and push upward a few times until i cant go anymore and i dont count and i try to do it one more time then quit and each time i do it im scared ill make a loud noise if i crash it down so my mom will be mad and i cant use pillows because i always miss the pillows... so i dont go completely all out

If you are a teen boy you should be eating like a monster. Although I wouldn't recommend fast food but 3 huge meals a day plus 3 small meals in between. Consisting of a Protein, carb and fat in each meal. Throw in a protein shake too. You need to eat if you want to gain muscle.

Good advise!

What exactly do you suggest to get “Protein, carb and fat” ?
And I try to avoid eating too much to a point where Im sometimes still a bit hungry because I thought eating a lot will make me fat

To put it simply,

Eat 6 medium sized meals daily, dont go longer than 3 hours without food. Make sure all meals have high protein content at the least.

High protein foods:

Red meat
chicken/turkey
fish
milk
cheese
whey protein
nuts
eggs

Thats off the top of my head.

Do you workout at all? Because there's no point just training your chest as you wont get very far. You need to do more research, training you whole body is the only way to see significant progress.

Diet is probably the most important thing also.

hmmm I know you are only 14 so you don't know this but doing bench pressing alone is not going to give you the muscular size and strength you desire. You would need access to a gym or sandbags to be able to do squats, deads, rows, pullups, bench, overhead press, dips etc The bench press may be popular but one does not need muscular imbalances from being able to bench 300 lbs but not able to squat, row or pullup. If you train one area and neglect the others you could end up looking like a human bison.

Before going into exercises like squats, deadlifts or even a simple bench press, I'd suggest finding an experienced trainer or friend to assist you. At 14 y/o injury is a very bad thing.

I encourage you to reach your fitness goals, but at your age, safety is #1. You are in development and most of what you do in your youth will follow you for a long long time. I have injuries that we're caused in my younger-youth (I'm still young :P) and today, they are giving me a hard time.

Read this link thoroughly and if there are parts you don't understand, ask us and we will assist you.

http://training.fitness.com/nutritio...1-a-32846.html

Ask your Phys. Ed. teacher to help you with a body weight routine that you can do at home.

Stay active. Participate in sports at school.

Have a junk food meal once per week only, consider it a reward for your hard work.





It's nice to see a boy his age get into stuff like this, these days - more and more kids are being increasingly sedentary.

Congrats for getting into this stuff and good luck.

hahah! LOL!

Actually, Im 16 years old, turning 17 in a few months.
Im pretty set on working out every day once school ends and coming back absolutely ripped.

My planned schedule is:
Sitting on chair, 1 dumbbell between legs and working one arm at a time until it gets tired. And maybe repeat once.

Sit on ground, bunch press until Im tired. Repeat 1-2 times.

I can do a bunch of sit -ups so I dont think I need to work on Abs.

And for cardio, once cross country starts, (prob 1-2 weeks before school), I'll be running a few miles everyday which will help me. So I dont have to work on that over summer, and I don't look fat or anythings anyway.

For food, I will eat fast food couple times a week, and a lot of homemade food for lunch and dinner

But now you guys are telling me I might look weird if I dont exercise certain parts? What else can I do?

Peel,

At your age, I absoultely recommend and would to my clients wanting a "meatier" chest as you state, is please, stick with the bench press. There is no better exercise for overall chest development, I dont recommend dumbells, because of the energy expended to balance them. I feel that using dumbbells takes away from the effectiveness, because of that fact. You can even throw in some incline barbell presses for variation, but stick to the basic bench press. You state you have been using bench press for a bit and no results, you need to give it time...........