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Your Four Best Chest Exercises

BoDEAN

New member
What are your 4 most effective chest exercies?
Right now, I do the standard bench press, Bent-Arm Laterals, Straight-Arm Dumbbell Pullover Across Bench, and Bent-Arm Dumbbell Pullovers.

Seems like I am not very sore after doing these though, and curious if I should find a better "selection" of 4 exercises to work my small chest ;)
 
Try incorporating more flye movements into your routine....

...and don't be afraid to deviate from the standard flat bench...

Incline presses (using DB's or a BB) are great for hitting the upper chest....and decline presses really let you go heavy since they take emphasis off of the delts....mix things up with different bench angles and you'll feel a real improvement....

When I hit a plateau with my chest I tried replacing all barbell press movements with dumbells and really noticed a difference...the range of motion with DB's really lets you squeeze the muscles at the top of the press....
 
BoDEAN said:
What are your 4 most effective chest exercies?
Right now, I do the standard bench press, Bent-Arm Laterals, Straight-Arm Dumbbell Pullover Across Bench, and Bent-Arm Dumbbell Pullovers.

Seems like I am not very sore after doing these though, and curious if I should find a better "selection" of 4 exercises to work my small chest ;)

yikes u dont know how to train chest at all. even though the pullover is a good chest/lat exercise why do 2 in the same routine? also, bent arm laterals?? hmmm dont u know that those are for your deltoid muscles. are u thinking of flyes. listen to what the other guys wrote and add in there weighted dips. (yes they are not only for triceps but great for stimulating the lower/lower outer part of your chest
 
4 best

Weighted Dips

Incline presses DBS

Flat bench DBS with correct form

Decline Press

it's very simple but variety is the key

also try

Incline presses on the exercise ball
Chest pullovers with a BAR
Cables of course
Hammer Strenth Press Machines
Weighted Pushups
Incline Flys

It's all about shocking the chest and form is beyond key...

also another great Chest grower Deadlifts thats right!!!!
 
dumb bell fly.........the best if done first only.

pushups........slow twitch stimulation

cable flys.......detail

Dumb bell incline presses........mass
 
Thanks for the great responses.
To the person who said I don't know how to do good chest exercises? You're right, that is why I asked.....to gain knowledge =P


Thanks again!
 
im doing 3 pressing movments for the first time in my life. kicks ass

Db flat bench
Db decline
Db incline
Cable crossovers
 
<cable flys.......detail
<
<Dumb bell incline presses........mass

omega, what do you mean that cable flies are for detail, and db incline press is for mass? i've always thought that a lift either works a muscle or it doesn't, how can one exercise make detail, and another be good for mass. wouldn't that have more to do with your diet than how you're training?
 
My Routine

I started this routine and within 4 weeks my chest began to reshape and add a lot of size.

Flat Barbell Bench
Incline Barbell
Incline Flyes
Dips
 
Weighted Dips
DB / BB Bench Press
DB / Pec. Deck Flyes
Inline DB / BB Bench Press

I like to switch it up every 2 months or so to avoid stagnation.
 
Some people are quick to flame, obviously if BoDean knew what he was doing, why would he be asking for help or opinions. Shame on you!


Dean,

check what you're looking for, size strength, or cut/definition.

I'm assuming you're trying to "get big" so I recommend going with bench press,

cable crossovers _or_ flat bench bent arms flyes[dumbells] (at the top of the movement twist your palms inward, that is, as you bring up the weight, twist the palms from facing your feet to facing each other to almost facing your chin.
contact me for more info on this.

next,
go for barbell incline press or dumbells

four:
dips (gradually work towards weighted dips, but unweighted dips work just good for now when starting out)

later

jeTT
 
I always use 4 of these in my chest routine:

flat bench bb press
incline bb press
incline db press
incline db fly
decline bb press
decline db press
decline db fly
cable crossovers
pec dec
dips (only when training chest/triceps the same day)
 
If you are just starting out, as Stryc said, don't be afraid to get away from flat bench, but I would always maintain a flat bench exercise, even if its just a fly movement.

Also if your new to lifting, I would initially stick to the basic movements and learn not only good form, but learn to feel your muscles. This is actually very important, you should be able to tell if you are putting too much emphasis on one side more than the other, whether they are hurting from being pushed to the max, or because you have truly damaged them and need to fall back.

I truly believe(experience from watching and working out with others) that there are probably more people who have absolutely no idea how to be in tune with there body, and never learn how to isolate there muscles properly.

So that said, again I would stick for a couple months on basic movements. i.e. Barbell Flat Bench, Incline Barbell Bench, Decline Barbell Press, and Flat dumbell flyes.....I would initially go a little lighter, so that you can do slower reps, and learn to recognize and isolate your muscles....slowly add weight, if you don't feel like you can control the muscles, then you probably are going to heavy. and after a couple months, then add on other exercises to the mix.

Make sure you do this for all body parts....not just chest....I cannot emphasize enough the importance of learning your body, your muscles and how to isolate them properly...this will not only help you make good gains, in strength as well as looks, but it will help you frominjuring yourself, and THAT my friend is the most important thing.

One other thing, what helped me to learn to isolate my chest muscles for example, and I still do sometimes, is the Smith Machine, some don't like it, and I don't use it as a replacement for incline or flat, but it can help you isolate your chest and learn to feel your muscles.

Hope this helps you, there are a lot of good people on this board, as well as some that aren't, but in general ignore the flamers and shittalkers and pay attention to those truly willing to help. Bottom line is we are all here to learn.

good luck

p.s. I would initially start with no more that 3 sets of each exercise using a weight that you can handle for 8 to 12 reps, then after you get it down and start going heavier, then adjust the sets and reps to what your body reacts and responds to.
 
Last edited:
My routine for chest:
incline dumbell
smith machine flat bench
machine incline
flat bench dumbell
staright arm fly's on machine
wide grip chest press machine
then off to do tri's

I am always sore the next day after this routine
 
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