Best chest exercises

[WhoDunIt]

What would be best, right now I'm doing flat and incline bench as well as fly's on a cable machine with the occasional bench press session.

[inflated]

Originally Posted by WhoDunIt

What would be best, right now I'm doing flat and incline bench as well as fly's on a cable machine with the occasional bench press session.

Weighted dips with slow deliberate perfect form-great chest exercise--start w/o weights and add weights as you get better.

[BIGJOEY]

bench press, incline bench press, flat dumbbell press , flat dumbbell flys, incline dumbbell flays, decline bench press,decline dumbbell flys, cable cross overs. incline cable flys, pullovers, push ups, weighted dips,

those are some

[WhoDunIt]

How about best "bang for your buck" then?

[Mdlftr]

Re: bang for your buck:
Depends on what you want/need to build up.

Always prioritize the muscle group that needs the most work.

For many people, that's upper chest.

Incline press
then Incline flies,
then decline presses
then dips
then push ups

I wouldn't do flat bench for a while if you need to build up upper chest. Work upper, outer and inner. The bottom of pecs get plenty of work and grow easily. (push ups tighten and striate them).

Mdlftr

[WhoDunIt]

Biggest problem I have with decline bench is my legs don't fit in the benches my gym has. I went from have legs that were too fat, to having legs that were too strong.......... I haven't tried Dips yet, my Gym does have an assisted dip machine since I'm still fat enough that I may not be able to do them un assisted.

[WhoDunIt]

I did get my bench back up to 195 this week though!

[bigbob111]

how many sets and reps are you doing for your chest whodunit?

[WhoDunIt]

Normally it's the following; 10, 8, 7, and 5..but I switched to the below set and rep layout.

Last week I was aiming for 2 sets in the following rep count 10,8,7,5 and had the following happen;
2 sets 95x10
2 sets 135x8
2 sets 180x3
1 set 180x2

Yesterday I was aiming for 2 sets of 10, 9, 7, 6 but when I was on the second set of 6 I made it through the first three and fourth just barely made it back up...then followed that up with two more at the same weight that wasn't all that difficult;
2 sets 95x10
2 sets 135x9
2 sets 155x7
1 set 195x6
1 set 195x4
1 set 195x2

The was able to get in some incline presses
1 set 45x10
1 set 95x9
1 set 135x7
1 set 155x6

and then knocked out some dumb bell presses;
1 set 30x10
1 set 40x9
1 set 55x7
1 set 70x5
I'd planned on 6 reps for that last set, but I got the weights 2" off my chest and that's all the farther they would go........plus it was just past closing time at that point anyway

I then was able to do teh following the next night with inlcine dumbell presses
1 set 20x10
1 set 30x8
1 set 40x7
1 set 50x6
with no failure mid way through!

[BIGJOEY]

ok i couldn' t resist to point out a few things. WE all refer to the upper chest and lower chest when in reality its one muscle. Granted that we define it with the following terms ( clavicual head, sternocostal head, and addominal head). From what i know most guys dont train chest correctly and fail to take into account that thr triceps and back are the secondary muscles in chest training. One has to remember that body works biomechanically and that means the relation of smaller joints to bigger ones on the range of motition and the degress of the angles of the joints. I know to scientific. better put it this way its the angle of the wrist to the shoulder joint and the elbow. once you understand this your chest will grow. If you dont understand drop me a pvt. i will explain in detail.

[WhoDunIt]

I get what you're saying Joey and thank you.

[inm]

If you care for the scientific approach, this question got answered here:
http://www.tmuscle.com/free_online_a...ceps_exercises

by measuring muscle activation while performing different exercises.

[COLOR=Yellow]
"Upper Pec

Mean Mid Pulley Crossover, Band Push Up, JC Band Press
Peak DB Incline Press, Guillotine Press, JC Band Press

Mid Pec

Mean DB Bench Press, Floor Press, Fly
Peak Guillotine Press, DB Bench Press, Fly

Lower Pec

Mean Weighted Dip, Blast Strap Push Up, Guillotine Press
Peak Guillotine Press, Fly, Weighted Dip
[/COLOR]

[annoyingone]

so what i'm getting from this is work on the upper chest and the lower will just follow suit with whatever is going on...am I wrong?

[Mdlftr]

Originally Posted by annoyingone

so what i'm getting from this is work on the upper chest and the lower will just follow suit with whatever is going on...am I wrong?

Not quite.

What everyone is trying to say, is that the lower pecs grow relatively easier than the upper pecs. Therefore, to have a balanced and impressive chest (high, full, overall pec development, as opposed to saggy man-tits) you need to prioritize those parts of the chest (upper) that need more more work. Do upper, inner and outer pecs, then lower. Lower pecs grow more easily than the rest of the chest. For a balanced and impressive look, however, you need to really hit the upper, inner and outer chest to truly get that balance of overall impressive chest development.

Make sense?

Mdlftr

[annoyingone]

Ok, I think I got it. What are good inner chest exercises?

[BIGJOEY]

what i said is the chest is all one muscle with different names for different parts of that muscle. there is not a seperate lower pec muscle and a seperate upper pec muscle. Its all one. the bast was to insure total overall development is to correct the angles you do your chest exercises . the relationship of your wrist to your shoulder joint will determine how the muscle works.