Chest Exercises

[Brown10]

Apart from the obvious bench press, has anyone or does anyone know of any really good chest exercises - and when I mean good I mean noticable results....Im currently doing flat bench, incline peck flies, seated press ands have just started doing hammer press....

Any suggestions are welcome

[thatwaslight]

Dips & dumbell bench press :nod:

[nemesis]

cable crossovers, cable flys whatever you wanna call them! working well and not hurting my shoulder like the db flies used to

[BANNER]

I dont do flat bench(rotator issues) but I superset alot of my incline movements with different fly movements Eg Incline dumbells , cable crossovas, incline barbell, incline dumbell flys, decline barbell, decline flys and then smash watevas left with the isolateral setaed peck deck with push ups AND THEN IM TOASTED :nod: :nod:

[thatwaslight]

if you want a solid chest free weights are the only way to go, db's especially, forget about cables and machines first and foremost imo cables flys ect to finish not as base movements

[GreekAdonis]

If you are looking for more size focus on incline and decline bench and not so much on the flat bench.

Finish your chest workout off with some cable crossovers. 8)

[thatwaslight]

If you are looking for more size focus on incline and decline bench and not so much on the flat bench.

Finish your chest workout off with some cable crossovers. 8)

:nod:

[shruglife]

You can't overload your Chest effectively without BB work.

I dont do flat bench(rotator issues) but I superset alot of my incline movements with different fly movements Eg Incline dumbells , cable crossovas, incline barbell, incline dumbell flys, decline barbell, decline flys and then smash watevas left with the isolateral setaed peck deck with push ups AND THEN IM TOASTED :nod: :nod:

Interesting... If you have Rotator issues I would have thought Incline movements would be the one thing you couldn't do since more stress is placed on your Shoulders as the angle of the bench with the ground increases.

If you are looking for more size focus on incline and decline bench and not so much on the flat bench.

Finish your chest workout off with some cable crossovers. 8)

What's the reasoning behind that?

[xen]

Hmmm I going to assume you're trying to gain size and strength... Just do flat benches (barbell or dumbells) and dips. Add weight to the dips when you're strong enough. Don't do both in a workout. And don't do any other excercise until you're huge. And never ever use a cable for anything but watching TV.

[nemesis]

sounds like a good workout for triceps to me!

[musclenz]

If you are looking for more size focus on incline and decline bench and not so much on the flat bench.

Finish your chest workout off with some cable crossovers. 8)

There have been some good threads on here that highlight the benefit of getting off the flat bench onto incline & decline work - DB & BB. Another important factor to isolating the pecs & obtaining full ROM is to ensure that the shoulder blades are contracted during all pressing movements. This takes a little practice but when executed properly, makes a big difference to the way you can target the chest.

[bambam]

If you are looking for more size focus on incline and decline bench and not so much on the flat bench.

Finish your chest workout off with some cable crossovers. 8)

There have been some good threads on here that highlight the benefit of getting off the flat bench onto incline & decline work - DB & BB. Another important factor to isolating the pecs & obtaining full ROM is to ensure that the shoulder blades are contracted during all pressing movements. This takes a little practice but when executed properly, makes a big difference to the way you can target the chest.

After reading an earlier post you wrote on this i have been really concentrating on contracting my shoulder blades while working chest. had to lower my weights initially but after a few weeks i have got the hang of it... can really feels the difference - weights are back up and chest growing

[Brown10]

Well, I tried a few of the suggestions you all mentioned this morning. Good work out over all. Started with flat bench, went into hammer press, then cable cross overs, seated press, incline dumbell press and finally pull overs. All went rather well apart from the cable x-overs. I could feel like a clicking feeling in my right shoulder on each rep - not a pain full clicking but definately uncomfortable? My bench is starting to go really well...gone up 30kgs in the last month or so and it was something I originally wasn't too keen on but now am loving it - wanna try and get to 2 - 3 sets of 120 - 130 in the next month or so....

[musclenz]

If you are looking for more size focus on incline and decline bench and not so much on the flat bench.

Finish your chest workout off with some cable crossovers. 8)

There have been some good threads on here that highlight the benefit of getting off the flat bench onto incline & decline work - DB & BB. Another important factor to isolating the pecs & obtaining full ROM is to ensure that the shoulder blades are contracted during all pressing movements. This takes a little practice but when executed properly, makes a big difference to the way you can target the chest.

After reading an earlier post you wrote on this i have been really concentrating on contracting my shoulder blades while working chest. had to lower my weights initially but after a few weeks i have got the hang of it... can really feels the difference - weights are back up and chest growing

Nice Bambam. Keep at it. Its quite hard to isolate the chest especially if you have got big strong arms & shoulders. Often you will see guys with the arms & delts but a lagging chest. Just be fairly careful on the weights as under full load the pecs can tear especially at the bottom of the lift. You don't need as much weight to achieve growth if your form is correct. What weight you can bench is irrelevant as a BBer.

[xen]

I've read that you have to pull your shoulder blades in to avoid shoulder problems. Whether it isolates pecs or not seems seems a secondary consideration. Everyone please do this or learn to enjoy your rotator cuff injuries.

Also, why are you doing so many exercises Brown10? You'll gain more on your bench faster by just benching...

[shruglife]

I've read that you have to pull your shoulder blades in to avoid shoulder problems. Whether it isolates pecs or not seems seems a secondary consideration. Everyone please do this or learn to enjoy your rotator cuff injuries.

Also, why are you doing so many exercises Brown10? You'll gain more on your bench faster by just benching...

If you want to grow you need to hit your muscles from multiple angles, not just 1 :-s

[Mrbig]

[shruglife]

If you want to grow you need to hit your muscles from multiple angles, not just 1 :-s

[xen]

I think what you're advocating is an old bodybuilding myth, much like the old "hardgainer" (i.e. people who haven't learnt to eat and lift, and of course need to buy the latest supplements ), the need to do body-part split routines, etc.

The bench is a classic example. Doing incline or decline benches will stress you pecs less than flat benches, because you're employing other muscle complexes to move relatively more of the weight. What you want is the joint position (i.e. angle) that puts the muscle you want to train under the most tension. In the case of the pecs it's either the flat bench or the dip (not sure which is better in this respect).

Doing anything more is likely to be counter productive, i.e. you're putting the pecs under less tension and just doing more reps, which will eat into your ability to recover. Of course you may end up with stronger connective tissue, but I doubt you're going to be flexing that at the girls . I mean if you can do more than 3-4 sets of benches and weighted dips, you're not training hard enough!

My leg training for instance only really involves A2G squats and deads. After 3 sets of squats I want to hurl and can't walk to save my life. The last thing I want to do are some inconsequential (and as mentioned potentially counterproductive) leg extensions. I've stimulated a growth response with the exercise that puts my muscles under maximum tension, now I need to go home to rest and recover.

[shruglife]

I think what you're advocating is an old bodybuilding myth, much like the old "hardgainer" (i.e. people who haven't learnt to eat and lift, and of course need to buy the latest supplements ), the need to do body-part split routines, etc.

The bench is a classic example. Doing incline or decline benches will stress you pecs less than flat benches, because you're employing other muscle complexes to move relatively more of the weight. What you want is the joint position (i.e. angle) that puts the muscle you want to train under the most tension. In the case of the pecs it's either the flat bench or the dip (not sure which is better in this respect).

Doing anything more is likely to be counter productive, i.e. you're putting the pecs under less tension and just doing more reps, which will eat into your ability to recover. Of course you may end up with stronger connective tissue, but I doubt you're going to be flexing that at the girls . I mean if you can do more than 3-4 sets of benches and weighted dips, you're not training hard enough!

My leg training for instance only really involves A2G squats and deads. After 3 sets of squats I want to hurl and can't walk to save my life. The last thing I want to do are some inconsequential (and as mentioned potentially counterproductive) leg extensions. I've stimulated a growth response with the exercise that puts my muscles under maximum tension, now I need to go home to rest and recover.

Why don't Pro's advocate this method of training? If you look at scientifically referenced websites like EXRX.net they provide clear diagrams indicating the Clavicular Head of the Pectoralis Major (http://exrx.net/Lists/ExList/ChestWt.html) is placed under greater emphasis performing Incline movements. Also dips are much like Decline Bench which contradicts what you said before that about Decline Bench Press being ineffective? Also, if 3-4 sets of an exercise at a high intensity are optimal for building the most muscle mass, why is it Powerlifters lack mass in comparison to Bodybuilders who advocate high volume training? Could a longer recovery period perhaps be a reflection of how thoroughly the muscle tissue is damaged? I don't mean to knock your opinion I just want to debate it and confirm my current beliefs or fill gaps in my understanding :nod:

[musclenz]

I think what you're advocating is an old bodybuilding myth, much like the old "hardgainer" (i.e. people who haven't learnt to eat and lift, and of course need to buy the latest supplements ), the need to do body-part split routines, etc.

The bench is a classic example. Doing incline or decline benches will stress you pecs less than flat benches, because you're employing other muscle complexes to move relatively more of the weight. What you want is the joint position (i.e. angle) that puts the muscle you want to train under the most tension. In the case of the pecs it's either the flat bench or the dip (not sure which is better in this respect).

Doing anything more is likely to be counter productive, i.e. you're putting the pecs under less tension and just doing more reps, which will eat into your ability to recover. Of course you may end up with stronger connective tissue, but I doubt you're going to be flexing that at the girls . I mean if you can do more than 3-4 sets of benches and weighted dips, you're not training hard enough!

My leg training for instance only really involves A2G squats and deads. After 3 sets of squats I want to hurl and can't walk to save my life. The last thing I want to do are some inconsequential (and as mentioned potentially counterproductive) leg extensions. I've stimulated a growth response with the exercise that puts my muscles under maximum tension, now I need to go home to rest and recover.

Why don't Pro's advocate this method of training? If you look at scientifically referenced websites like EXRX.net they provide clear diagrams indicating the Clavicular Head of the Pectoralis Major (http://exrx.net/Lists/ExList/ChestWt.html) is placed under greater emphasis performing Incline movements. Also dips are much like Decline Bench which contradicts what you said before that about Decline Bench Press being ineffective? Also, if 3-4 sets of an exercise at a high intensity are optimal for building the most muscle mass, why is it Powerlifters lack mass in comparison to Bodybuilders who advocate high volume training? Could a longer recovery period perhaps be a reflection of how thoroughly the muscle tissue is damaged? I don't mean to knock your opinion I just want to debate it and confirm my current beliefs or fill gaps in my understanding :nod:

Zen I dont know what you are basing your thoughts on flat benching placing the greatest stress on the pecs. I'm with shruglife on this one. Clearly under an incline or decline angle the delts are bio-mechanically reduced in their capacity to assist the lift. Certainly in the decline position as any one with shoulder injuries can testify, places less stress on the shoulder joint. AS for flat bench, it still can be effective at hitting the pecs & by varying the angle of the arms or flare of the elbows & the height of the bar on the chest, you can attack the pecs in different ways. But generally I believe most EMG studies suggest that greater stress is placed on the Pec Major in an angled not a flat position.

[xen]

Shruglife: The idea you're talking about derives from the early drug bodybuilding culture of the 50s and 60s (I can post a reference if you're interested). If you're on 'roids then completely disregard what I said. You will want to massively up your volume and train twice a day because you can recover sufficiently from it. If you're not on them then drop your volume and do abbreviated training, google it if you don't know what that means.

Sure, there may be more emphasis on paticular muscles by chaging anlges (e.g. Clavicular Head of the Pectoralis Major), but if you have limited recovery ability (i.e. you're a natural athelete) why wouldn't you focus on the lift that involved the most muscles in you pecs/upper body complex and placed them under the greatest stress?

I never said decline bench was inneffective, just less effective then flat benching for developing the most muscle/stregnth. Furhter, dips don't work like benches, your arms are in a different plane and the pecs get strecthed far more than with declines.

Power lifters use fewer reps than bodybuilders. The rule of thumb is <5 reps and you're improving Central Nervous System recruitment and more than this and you're building muscle. It's a trade off to some extent. That's why powerlifters are so much stronger than bodybuilders, and Olympic lifters trump both when speed-strength (i.e. this is technically power lifting) is considered.

"Could a longer recovery period perhaps be a reflection of how thoroughly the muscle tissue is damaged?"

Yep for sure. However, are you taking longer to recover? And how long do you need? You could be compromising you mid-to-long term gains without knowing it. But like I said if you're on the 'roids this is all academic. The ideal way to train is to stress the muscle just enough to stimulate a growth response and no more.

"Clearly under an incline or decline angle the delts are bio-mechanically reduced in their capacity to assist the lift."

I've read that Inclines involve more delts, and declines more triceps. Also the complexes involved in stabilising the movement are emphasised differently (e.g. upper back, etc.). Not sure if this true however. My comments were more based around books I have read and anecdotal experience, i.e. you can simply lift a lot more weight in a position that involves the whole pectoral/upperbody complex with the flat bench.

"But generally I believe most EMG studies suggest that greater stress is placed on the Pec Major in an angled not a flat position."

You could be right and I'd be keen to learn about this, if you have a reference I'd appreciate it. I'm basically advocating any benching (i.e. a multijoint lift) over isolation (a single joint lift) fullstop. The original poster seemed like he was doing single joint lifts in his routine (hence my question re: doing so many excercises), and as he seems new to lifting, I think he'd gain most from mastering the basic lift first.

What I was really disagreeing with was the following statement:

"If you want to grow you need to hit your muscles from multiple angles, not just 1"

I don't think it's true, both from the theory I have read and from anecdotal experience, and further both indicate it's counterproductive for unassisted lifters. However, the important thing is that if it's working for you, then go for it. Training hard and recovering well are the keys to success, and if you can do both with your mulit-angle system, then great. Just realise it may not work for long, and you'll likely need to take a protracted layoff and/or change your program completely at some point to further your gains...

[thatwaslight]

so xen you only use flat bench for chest development?

[xen]

At the moment yes, and my chest is fully developed as far as I can tell. Haha, seems I've walked right into someone else's debate/argument

I may replace these with dips at some point and for a short time, and may try pullovers for finishing, but frankly I'd rather focus on my squatting rather than my chest at the moment.

What's your workout like?

[thatwaslight]

flat bb/db, incline bb and dips in terms of compound movements, i dont think youll find to many people will advocate for a single movement for complete development.