[Manwhore]

Every time you work chest,whether flat incline decline,your weaker triceps are more likely to give out before your chest. When i want to give a muscle full stimulation,i will use an exhaustion set right before my work set. Pec or flys for chest,pullups or machine pulldowns for biceps,tricep pushdowns for yup triceps. It works great

[scipio]

"Dumbbell flyes(incline)"

My favorite.

[Juiceman]

What I found to work awesome is doing incline movements on 1 day and flat movements about 4 days later. I have been doing that for about 4 weeks now and my chest is getting bigger and bigger, never had a problem with chest though
(best body part). Granted I'm taking a shitload of anabolics my bench has been sky rocketing lately and I'm loving this new routine!

[Juiceman]

Originally Posted by Juiceman

What I found to work awesome is doing incline movements on 1 day and flat movements about 4 days later. I have been doing that for about 4 weeks now and my chest is getting bigger and bigger, never had a problem with chest though
(best body part). Granted I'm taking a shitload of anabolics my bench has been sky rocketing lately and I'm loving this new routine!

I could never get my incline close to my flat bench and this has been helping a bit. For instance I could never incline more than 250 for 8, now I'm doing 300 for 6 which is pretty decent, still not where I want it by any means but I think this split has definately helped me out!

[kwyckemynd00]

Incline dumbells do it for me, that's for sure. I was a barbell-aholic, but recently I've just been doing one heavy working set of both flat and inclide barbell, then I go to moderate range (5-8) of really slow, really disciplined, and really deep dumbbell presses. I think it's an awesome routine for me. I get to overload my muscle and keep my bench high by doing 3-4 (w/ assist on last ones) of heavy weight and then switch it up to a better chest developing exercise. I'm actually expecting to see strength gains soon. My stabilizers are improving drastically!! That should hopefully help me overcome my sticking-point.

[houseofpainhulk]

IMO when i notice a part of my chest falling behind, then i train that area first. For example I am personally not happy with my upper and inner chest area, this sems like a difficult area for me to build mass. So I begine my routine with incline BB presses, then do incline DB presses, flat bench then fly's. I Have never done decline presses because the flat bench and fly's hit the lower chest as well. So in short if you have a lagging area, work it first before any other chest area. I have no opinion on which builds the chest better, your routine is built around you, so genetics, and personal preference and comfort are what build chest, tailored to your body not someone elses.

[azurescen]

i never used to do much pressing with db's. i just thougth you should do the exercises with which you can use the most weight like flat bench bb and incline bb.

since i first read this thread a couple months ago i've started using db inclines and i really love them. i've noticed more hypertrophy in my chest overall as well as strength improvement in the flat bench bb and military press, for which i am also doing db presses now.

[Grim Repper]

I've found that in my experience, ALL are great variations and ALL actually rank higher or lower for effectiveness depending upon (and this is an important aspect) what ones have been used recently. Simply, if I've been working heavy incline BB presses for a strength cycle, switching over to flat BB or DB movements for the next will surely show improvement on those lifts in that my anterior delts have had more asked of them from the incline cycle. After a cycle of flat chest work, I'll focus on a cycle of heavy weighted dips to recruit more tricep (indirect) in that chest movement. A short cycle of decline presses (major tri involvement) next will allow to have the recent improvment in tricep muscular and neural function put into place in a pressing movement. So, in my quest to improve my chest's overall development, ALL of the exercises and their variations play a major role in the success of the ones to follow.

EDIT: This variety is great however, one must train with purpose, not just mix things up for the sake of doing it either. Like I said, each exercise I select has a purpose, mainly, it is part of a much larger macrocycle really lasting months.

[Twin Peak]

Heavy incline (30%) dumbbell presses.

[TravTriggz]

DIPSET DIPSET DIPSET !!

[vafla]

bench cable press. horizontal adduction all the way --> resistance all the way+ multiaxial loading--> more hypertrophy

[ZackMurphy]

Supinated cable flies. Almost pulls the delts out of the move completely. Almost all pecs, and a nearly constant resistance (cables).

[judge-mental]

Originally Posted by ZackMurphy

Supinated cable flies. Almost pulls the delts out of the move completely. Almost all pecs, and a nearly constant resistance (cables).

if you love youre subacromial bursa and your shoulder as a whole you'll lose this one, as it puts the shoulder in a very unhealthy position (max internal rotation + abduction) unless you are VERY flexible i your shoulder. and I mean VERY

also, when you start internaly rotated you start with a shorter pectoralis.

[ZackMurphy]

Originally Posted by judge-mental

if you love youre subacromial bursa and your shoulder as a whole you'll lose this one, as it puts the shoulder in a very unhealthy position (max internal rotation + abduction) unless you are VERY flexible i your shoulder. and I mean VERY

also, when you start internaly rotated you start with a shorter pectoralis.

That's interesting. I had thought about the advantage/disadvantage of each of the related muscles (in trying to TRULY isolate the pecs), but didn't think much of joint and bursal sac issues. Hmm.

[judge-mental]

Originally Posted by ZackMurphy

That's interesting. I had thought about the advantage/disadvantage of each of the related muscles (in trying to TRULY isolate the pecs), but didn't think much of joint and bursal sac issues. Hmm.

I see no point in isolation unless for rehab/prehab or perturbed motor patterns. you wan to recruit the chest? load more weight. triceps/delts fatigue first? flys/pullovers, wide 1 and quarter bench etc are the answer.

[ZackMurphy]

Originally Posted by judge-mental

I see no point in isolation unless for rehab/prehab or perturbed motor patterns. you wan to recruit the chest? load more weight. triceps/delts fatigue first? flys/pullovers, wide 1 and quarter bench etc are the answer.

Well, ignoring the injury issue for the time being, the point of pec isolation was quite simply to hit the pecs without letting the anterior and medial delts or triceps weasel in on the action.

I love compound movements, but I also like isolation to pre-exhaust or for a general change of pace. And since all other pec movements heavily recruit anterior delts (at least) and most recruit some medial delt and/or tris, the supinated flys serve a purpose.

I appreciate your input.

[vafla]

Originally Posted by ZackMurphy

Well, ignoring the injury issue for the time being, the point of pec isolation was quite simply to hit the pecs without letting the anterior and medial delts or triceps weasel in on the action.

I love compound movements, but I also like isolation to pre-exhaust or for a general change of pace. And since all other pec movements heavily recruit anterior delts (at least) and most recruit some medial delt and/or tris, the supinated flys serve a purpose.

I appreciate your input.

pullover/decline fly= no delts. try it.