What Exercise Do You Start Chest With

Which Exercise to Start Chest Workout?

  • Flat Bench

    Votes: 230 49.9%

  • Incline Bench

    Votes: 77 16.7%

  • Flat Dumbbell Press

    Votes: 69 15.0%

  • Incline Dumbbell Press

    Votes: 75 16.3%

  • Decline Bench

    Votes: 14 3.0%

  • Decline Dumbbell Press

    Votes: 3 0.7%

  • Isolation Exercise or Other

    Votes: 11 2.4%
  • Total voters
    461
colindep

colindep

Member
What exercise do you use to start your chest workout? I know its kind of a stupid question but I've always started with flat bench but I'm wondering what kind of success people have with other exercises.
 
I change it every week, been training so long if I do the same workout two weeks in a row my body adapts and I will not be sore in wk3.

I rotate something like this

Wk1
Incline DB
2
Flat BB
3
Weighted Dips
4
Flat DB
5
Repeat
 
Furious masturbation.

Assuming you mean warmups, I usually start and end with Dips.

Not counting warmups, I start with whatever area needs the most work (upper, middle, lower).
 
incline benches all the way, :thumbsup:
flat benches:dump:
since i stopped flt benching about 4 or 5 months ago my chest started improving
 
bench

most of the good strength coaches say to warm up then do your regular bench work and then alternate assistance work regularly. like bench/inlines/pressdowns or bench/dips/skullcrushers. charles poloquin and also westside have exellent routines you can try.
 
RenegadeRows said:
Flat bench - the main exercise for chest. You need all your strength for it
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Only if you are lowering the bar to your clavicle with your elbows flared out. Other wise, the bench press is a great triceps and shoulder exercise.

I prefer the Incline press for chest development.
 
ive always been starting with flat benching, but i havent been experiencing any substantial chest growth... a lot of good ideas here.

generally the first exercise you do for any muscle has the greatest effect on strengthening and enhancing that body part. to add mass to the upper chest, it seems like incline presses should be a good starting exercise.

but then again, its important to change it up often i guess
 
At the Moment Incline BB Press to help build my upper chest.

I rotate my exercises around however every 3rd session.
 
I guess I'm the only one who's going with decline for starters...I've personally gotten the best gains from it when compared to flat or incline


EDIT: I tried doing 30 degree inclines today with db's and I gotta say I love it! I usually refrained from incline in the past because the fixed angle benches for a bb were always too steep and seemed to work my shoulders more than anything, but I think I've seen the light in using db's now!
 
flat bb bench, then incline db's, then decline bb, then usually some cable work pulls, then decline macnhine for high reps! :)
 
Dips - Bodyweight exercises rule. I figure this is like my goal of doing chins, then once I can do enough chins / dips with BW I'll add some plates on the chain etc.
 
I see a lot of talk about doing incline first for upper chest development...Hasn't it been proven you cannot isolate lower, mid and upper chest? All incline does is bring front delts into the movement more.
 
bics56 said:
I see a lot of talk about doing incline first for upper chest development...Hasn't it been proven you cannot isolate lower, mid and upper chest? All incline does is bring front delts into the movement more.
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Take a look at this article, it gives a way to isolate mid chest

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dsade said:
Furious masturbation.
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Dsade, he said for chest, not forearm and wrist. Unless you masturbate a lot differently than I do.
 
Here is a good read about benchpressing...study on if you can isolate upper, mid and lower chest


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almost 90% of the time i start off with either flat bench or flat db bench.. on occation I'll start off with inclines.. Rarely do anything other than Flat, inlcine, and either dips or decline..
 
colindep said:
What exercise do you use to start your chest workout? I know its kind of a stupid question but I've always started with flat bench but I'm wondering what kind of success people have with other exercises.
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I love dumb bell flys,,,,they get the blood flowing.
 
I switch it up from starting with flat to incline, and from barbell to dumbbell. Keep shocking the muscles. Pretty much anybody you will come in contact with that is the least bit informed, will change it up.
 
jbono731 said:
I switch it up from starting with flat to incline, and from barbell to dumbbell. Keep shocking the muscles. Pretty much anybody you will come in contact with that is the least bit informed, will change it up.
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I've read conflicting views on "shocking" the muscles. I think progressive overload is more important...
 
EasyEJL said:
Take a look at this article, it gives a way to isolate mid chest

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"Your body is built for survival. When doing a bench press it doesn't know that your goal is to build a big chest. All it knows is that a big ass weight is trying to crush you and if you don't lift it you'll die."

Nice article, thanks for posting,and love that quote from it as well.
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All these excercises are joke if you aren't doing dips.
Dips are compound, work the chest and the triceps, and are body weight. If you want a big chest you need strong triceps which means doing dips.
 
I rotate from flat/incline bench, or flat/incline db. The only thing I never "start" on is decline anything.
 
I start with any of the above mentioned. It depends on how I feel, and what kind of mood I'm in. Lately a nagging shoulder injury has been forcing me to warm up w/ rotator cuff exercises or cable flys. If I want to go straight for the juggular I start with incline barbell.
 
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