How to Do a Pec Bounce (with Video)
Pec bouncing is the ability to repetitively flex your pectoral muscles with enough force to generate marked spasms or contractions. It’s been popularized by Arnold Schwarzenegger and Tiktok bodybuilding influencers with big pecs and lots of subscribers. The pec pop is often used as a way to ostentatiously display masculinity and muscle strength. However, not everyone is capable of making their pecs dance like Terry Crews. In order to bounce your pecs, you need to strengthen your chest muscles and use effective and practical procedures.
Strengthen your chest
In order to bounce your pecs, you need to have well-developed pectoral muscles. You can do this by performing exercises that target your chest. Ideal exercises are push ups, bench presses, chest presses, dumbbell flyes and other upper body workouts used to build muscle. Strive to do these exercises about two or three times a week and with ten or so reps. Increase the resistance or add more weight in subsequent chest workouts to strengthen your pecs over time. As the muscle fibers in your pecs get stronger, your pec flexes will generate more robust contractions. When your pectoralis major is able to contract with enough force, it will appear as if they are bouncing.
Don't forget to do other full body strength training exercises like decline bench, pull-ups, and squats so you have a healthy, balanced body.
Before bouncing your pecs, consider doing some warm-up chest exercises. When you are exercising, your body increases blood flow in the muscles that are working. This is why your muscles appear bigger or “pumped” after a certain workout. Therefore, performing relatively brief chest exercises will make your chest appear larger. Doing this allows you to do more profound pec bounces. However, you should avoid working your chest to the point of extreme exhaustion.
Stand up next to a mirror after the warm-up.
This allows you to get a clearer view of your chest and help visualize your mind-muscle connection. Begin by flexing your pecs individually. For example, you can start by flexing your left pectoral muscle and then shift to the right pectoral muscle. Initially, allow yourself to adapt to the motion by flexing each pec slowly. Over time, flex or contract each of your pec muscles intensely and quickly. Rapid and intense contractions create noticeably more explosive pec bounces and a greater range of motion.
Continue to practice.
You will not be able to bounce your pecs overnight. Like many other abilities, it takes time to be able to bounce your pecs. To avoid losing muscle mass, continue to perform resistance exercises on a regular basis. You can complement your training with a healthy diet that includes lean proteins and healthy carbohydrates. Over time, a good diet and regular resistance training will lead to muscle growth — which will facilitate pec bouncing.
Blaise is a Freshman at the University of Missouri, studying Journalism at the world-renowned J school. He is the host of the Fast Five Podcast with his Childhood friend Sam Sinclair and interns with the Sports AI platform Pine Sports. He is a huge fan of the Kansas City Chiefs and the St Louis. Cardinals and hopes to cover them professionally in his near future.