Thread: Chest

I do DB bench and DB incline.

Flat barbell bench is the king... but if you have very short arms and a barrel chest DB flys and press might be better.

I do DB bench and flies as well. DBs actually stimulate more fibers than the BB does just in case you were wondering. There is a study that shows what percent of the fibers are stimulated during a few different chest exercises and DB benches are shown to stimulate more than BB benches. Plus, you don't need a spotter for DB benches and you can have a greater ROM. The movement is also more difficult (you can't do as much weight) so to me it's superior in all aspects.

Originally Posted by Squaggleboggin

DBs actually stimulate more fibers than the BB does just in case you were wondering. There is a study that shows what percent of the fibers are stimulated during a few different chest exercises and DB benches are shown to stimulate more than BB benches.

Please show a link to this study..
The db's can be a great exercise.. but IMO the barbell is a greater exercise because of the amount of increased weight you can use compared to using dumbells..(people can do 400 on bench, but good luck finding someone that can put up 2 200lb dumbells )
But to each their own..soo do "whatever fits you".. But im still going to have to stick with bench

i used to bb bench, but didnt really get much result. thanks for the help.

Originally Posted by VipeR

Please show a link to this study..
The db's can be a great exercise.. but IMO the barbell is a greater exercise because of the amount of increased weight you can use compared to using dumbells..(people can do 400 on bench, but good luck finding someone that can put up 2 200lb dumbells )
But to each their own..soo do "whatever fits you".. But im still going to have to stick with bench

So if you can do more weight on the BB, doesn't that make it easier? That's sort of like saying that parallel squats develop the legs better than full squats. A person doing a parallel squat can do much more weight, but doing a full squat that person will develop much more strength.

http://www.myfit.ca/archives/viewana...=fitness&ID=28

Originally Posted by Squaggleboggin

So if you can do more weight on the BB, doesn't that make it easier? That's sort of like saying that parallel squats develop the legs better than full squats. A person doing a parallel squat can do much more weight, but doing a full squat that person will develop much more strength.

http://www.myfit.ca/archives/viewana...=fitness&ID=28

Originally Posted by Squaggleboggin

So if you can do more weight on the BB, doesn't that make it easier? That's sort of like saying that parallel squats develop the legs better than full squats. A person doing a parallel squat can do much more weight, but doing a full squat that person will develop much more strength.

http://www.myfit.ca/archives/viewana...=fitness&ID=28

That link doesnt seem that accurate IMO....

Biceps brachii (long head)
Preacher curls (Ob) -------------------- 90%
Incline seated Db curls (alternate) ------ 88
Standing biceps curls (Ob/narrow grip)--- 86
Standing Db curls (alternate) ----------- 84
Concentration Db curls ------------------ 80
Standing curls (Ob/wide grip)------------ 63
Standing E-Z curls (wide grip) ----------- 61

Preacher curls(isolation exercise) give you the greatest gains in strength and size for bi's?? pshh cmon.. and look at the standing curls rank.. the same exercise that arnold says is the greatest mass+strength builder.. I have never heard of EMG test anyways.. But I will keep going with what the expierenced bodybuilder says over the "EMG" anyday...atleast you have some proof to back up your theory, and I respect your opinion 100%.. but I still think that Electromyographical Research is BS..

And with the bench comment.. Who said more weight would make it easier??, if anything it would be a hell of alot harder because it is more weight, which is just common sense. You can only do more weight because it is stablelized on a bar.. And their is still a debate on whether parrell or ATG squats is more beneficial, so dont make a statement that has not been proven yet.. And even if you are right, what do you think is more dangerous?? Benching with 400lbs evenly distributed on each side.. or having a 200lb dumbell on each hand, trying to force it up.. You can say goodbye mr. shoulderSame goes with squating, going ATF will increase you chances of screwing your knee up more then going parrell will. But again to each his own.. so do whatever works..

Originally Posted by Squaggleboggin

I do DB bench and flies as well. DBs actually stimulate more fibers than the BB does just in case you were wondering. There is a study that shows what percent of the fibers are stimulated during a few different chest exercises and DB benches are shown to stimulate more than BB benches. Plus, you don't need a spotter for DB benches and you can have a greater ROM. The movement is also more difficult (you can't do as much weight) so to me it's superior in all aspects.

according to what... an EMG machine?...lol... please, l

Nothing wrong with BB or DB bench.. which is why i change them up, but to say DB is better than BB is wrong.

Do both.

both. one isnt better than the other, its all about switching it up at the right time when your body adapts

screw chest...train legs.

EMG means nothing.

If I were going to train my chest BB bench press would be the way to go.

Originally Posted by P-funk

If I were going to train my chest BB bench press would be the way to go.

thanks people, btw, whats EMG?

Originally Posted by P-funk

screw chest...train legs.

For chest, I like DB press (works for me, thats all that matters).

Originally Posted by LexusGS

So what is the most effective workout for overall chest ...?

Multiple Pushups while banging your girlfriend Missionary Style while her lesbian girlfriend sits on your shoulders.

But that's just me....

^
Yeah, lemme just check and see if my girlfriend will go for that.
"Please honey, its all in the name of fitness, I swear."

you need to do both. BB Press works out your chest because of the weight and the motion. DB press is needed just as much to workout the stabilizers and give you that full chest look.

I always train my chest like this on chest day.

BB Bench x4
Incline DB x3
DB Bench x3
DB Flies x3

works wonders for my chest no lie.

Flat Barbell Bench
Incline Smith with Super Set
Decline Bench
Free weight dumbbell fly's
Decline cable fly's
Dips
Peck Deck


most of the best workouts i can think of that i do on my chest workout day!

Originally Posted by LexusGS

So what is the most effective workout for overall chest (both upper and lower)? I been doing db bench and some flies and it working pretty well, is there anything better then those 2?
Thanks to everyone in advance.

What are your GOALS? & STATS?

my goals are to get stronger, i currently bench around 180. flat bb bench that is.

Originally Posted by --CellTech--

Flat Barbell Bench
Incline Smith with Super Set
Decline Bench
Free weight dumbbell fly's
Decline cable fly's
Dips
Peck Deck


most of the best workouts i can think of that i do on my chest workout day!

great exercises..pick 3 out of this group every week and hit em hard for 3 sets each with reps around 6-8 as heavy as possible while maintaining good form

Originally Posted by VipeR

That link doesnt seem that accurate IMO....

Biceps brachii (long head)
Preacher curls (Ob) -------------------- 90%
Incline seated Db curls (alternate) ------ 88
Standing biceps curls (Ob/narrow grip)--- 86
Standing Db curls (alternate) ----------- 84
Concentration Db curls ------------------ 80
Standing curls (Ob/wide grip)------------ 63
Standing E-Z curls (wide grip) ----------- 61

Preacher curls(isolation exercise) give you the greatest gains in strength and size for bi's?? pshh cmon.. and look at the standing curls rank.. the same exercise that arnold says is the greatest mass+strength builder.. I have never heard of EMG test anyways.. But I will keep going with what the expierenced bodybuilder says over the "EMG" anyday...atleast you have some proof to back up your theory, and I respect your opinion 100%.. but I still think that Electromyographical Research is BS..

And with the bench comment.. Who said more weight would make it easier??, if anything it would be a hell of alot harder because it is more weight, which is just common sense. You can only do more weight because it is stablelized on a bar.. And their is still a debate on whether parrell or ATG squats is more beneficial, so dont make a statement that has not been proven yet.. And even if you are right, what do you think is more dangerous?? Benching with 400lbs evenly distributed on each side.. or having a 200lb dumbell on each hand, trying to force it up.. You can say goodbye mr. shoulderSame goes with squating, going ATF will increase you chances of screwing your knee up more then going parrell will. But again to each his own.. so do whatever works..

I only posted because I knew I read somewhere that it stimulated more fibers. I know pretty much nothing about the tests done, but I saw the chart before and I thought I should post it and let others state their opinions.

You're misunderstanding what I was trying to say about benching. The fact that it's possible to do more weight with a BB makes it easier. This means that using 100 pounds total for DBs is a lot harder than 100 pounds total for the BB - the same weight is much, much harder with DBs. In other words, it takes more effort to move the same weight with DBs, making the DB the more effective way to go in my opinion. I'd say the bench press is much more dangerous in your hypothetical scenario. The BB can drop on your neck and crush you in a split second. You'd never be able to get the DBs up in order to injure yourself. As far as ATG squats, you really can't argue that more ROM doesn't mean more power. I don't understand how someone could say that because again, with the same weight it's much harder to do an ATG squat. As for messing up the knees, it hasn't hurt mine so I have a feeling most of that lays with form and using common sense as far as weight load goes.

one isnt earier thank the other, that has no effect if it is an effective exercise or not. To be successful you need both, using simply one or the other wont show as great results as using both.