Best Overall Chest Development Excercise
12-29-2006 06:15 PM
To each his own, in some cases with improper development or genetic muscle imbalances, there are certain movenments that are more beneficial than others however this changes with consistency and needs to be recognized.
01-29-2007 05:27 AM
Look at exrx.net
Incline is mainly for the upper pecs and anterior delts.
I dont know how this can possibly be the best chest excercise? your shoulders will lag you.
Decline bench is a simular angle to dips, except it isolates the chest more.
Personally I think replacing any direct anterior delt work such as front raises, aswell as taking out flat bench and instead replacing them with both with Incline and decline bb/db press would be better then what most people do wich is military press and flat bench press, then doing lateral delts directly.
Otherwise just weighted dips if your into good compounds.
04-01-2007 04:25 AM
There is the pectoralis major and pectoralis minor, of which the former is the one we think of as "pecs". Its one muscle.
Originally Posted by bLacKjAck.
But, there is some non-sense talk about any exercise with one given muscle working out the whole muscle. There is a clear indication you can focus on different portions of a muscle by altering the exercise, so you're right that good form and a variety of chest exercises being a sure bet to a well developed chest.
04-01-2007 04:28 AM
Originally Posted by somewhatgifted
01-04-2008 12:31 PM
Holy bumpage batman!
I take it this post gets bumped once a year for posterity?
Amor Est Vitae Essentia,
02-04-2008 09:46 AM
Originally Posted by YellowJacket
I'll definately 2nd this.... GREAT GREAT GREAT mass builder... especially when using a weight belt! Slap a 45 on and pump some of those out!
02-04-2008 07:35 PM
I think that the best exercise for full chest mass development is the Heavy db press on the exercise ball. If you have never tried it you will be impressed on how much this hammers your chest. Also good to use the ball for wide and deep db fly.
02-05-2008 11:19 AM
This thread is 5 years old lol. I like flat/incline/decline/then flyes.
02-11-2008 04:38 PM
You know what has really added mass to my inner chest and getting that deep muscle cut between the pecs.. peck deck, just really focus on squeezing at the end of the movement and mentally focus on targeting that area. I love them. Flys and peck deck seems to add more mass to my chest then presses.
02-25-2008 07:54 PM
My chest preference is:
flat bench BB 3x8,
incline bench BB 3x8,
Push ups 3xfailure
03-14-2008 07:24 PM
I know this has been posted here a couple times in random, old threads, but some of the tips in that video are really helpful..
The main things he's advocating in that vid -- dropping the weight down, really strict form, pausing, mind-muscle connection and all that noise -- really helped me out when my chest was stalled.. so I figured I would just call a little attention to it for whoever may be interested..
This site is relevant to my interests.
03-28-2008 06:32 PM
Gotta go with DB incline for this one. Flat DB would have to be second for me. Probably Dips after that.
04-01-2008 08:05 AM
usually i have to do normal bench which for me is alot of triceps. then at the end of a work out i do wide grip to finish my pec workout off. It really depends on the grip for me with flat barbell bench.
04-06-2008 05:18 PM
None of the traditional exercises really did much for me and my pecs, so I just totally went by feel and concocted a homeade recipe that worked for me (like Really worked!)
I alternate between 3 exercises, 2 of which I seem to have invented. I do something I call "pec crunches" where I hold a barbell just above my upper pecs near my neck and do a crunch movement just a few inches up (really works the peak contraction angle). Then instead of regular flyes with arms to the side I just put my arms down toward my hips, and just raise the dumbells from the floor to just past my hips and down again (while keeping my back flat on the bench, no arching). Then I do a bunch of "power twister" flexes (the thing with the big coil spring in the middle and two handles). The one comon theme among these is they all really emphasize the "peak contraction", the one principle I find most effective. I also do the conventional stuff quite often, but these are my 3 favorite that seem to work the best. Isometric Flexing also works good, again all about the peak contraction thing with me.
And one other thing, You can't ignore your front delts! Make sure you INCLUDE front delt work when you work on delts. Your body is only as strong as your weakest link and weak front delts will greatly inhibit your ability to develop your pecs.
04-07-2008 02:34 PM
for me i do heavy flat bench obviosely and dumbell flys after that i do light weight bench and dumbell flys
04-11-2008 09:42 AM
I love this one trully. and don't get to do it enough. incline seated cable fly's. hooked on the bottom of the cable machines. with a pause @ the closing rep. superset that with some close grip pushups. Burn baby burn.
04-11-2008 10:00 AM
Originally Posted by Bravoboy
I do these now as well, but try holding and contracting on each rep hehe. I now have striations between my pecs / upper chest when I never had them before. Closegrip pushups are awesome too, I contract with rep as well and hold the contraction. It's bringing in some nice definition.
04-11-2008 10:08 AM
Originally Posted by Sortabuffdude
I have problems with my front delts, they are too big lol. I personally don't need to hit them ever with isolation work, they get worked on heavy chest days. Trying to even out my chest to the size of those front delts is a tough task for me lol. My shoulder days only consist of side lateral raises, rear delt work and clean + press / standing military press, occasionally upright rows, but they are by far the largest/most developed muscles on my body.
My main problem is trying not to utilize front delts while working chest, this will hinder chest growth.
Right now I'm straying away from BB press, and just doing incline DB press supersetted with flies, then repeated on flat and decline. Then I move onto cable flies and closegrip pushpress and my pecs are screaming at me the next day.
04-11-2008 11:33 AM
04-13-2008 10:28 AM
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