Thread: Good exercises for pecs

i find it fun to start off my set with a good set of heavy, slow-moving flyes. flyes are usually like my 3rd excercise, but its nice to change it up.

Originally Posted by Island Roots

I'm looking to kill my pecs today - what are some good exercises for them? The most obvious is the pec deck fly but other than that, I don't really have any direction to go in.

Do some decline presses

Flys and cable crossovers= a waste of time


#1.Bench press
#2.Incline Press
#3.Decline Press


DB, Barbell and both

a combination of #2 and #1 or #3, 3 should be 90%+ of your chest workout.

the 3 benches then cable crossovers to faliure, i hate flys

Best combp for pecs that works for most people:

1) Flat bench press

2) Incline dumbell press

3) Close-grip bench press

4) dips


in that order - your chest will grooowwwwww!

Not sure about that Doc. Cable crossovers do indeed work the she-it out of the Pec's. Now after saying that All bench presses are the KING

Originally Posted by ForemanRules

Flys and cable crossovers= a waste of time


#1.Bench press
#2.Incline Press
#3.Decline Press


DB, Barbell and both

a combination of #2 and #1 or #3, 3 should be 90%+ of your chest workout.

Where do you guys come from listing CG bench for chest. This is mainly a tricep workout more the a chest workout. Weighted Dips done correctly do indeed work the chest very well.

Originally Posted by MuscleM4n

Best combp for pecs that works for most people:

1) Flat bench press

2) Incline dumbell press

3) Close-grip bench press

4) dips


in that order - your chest will grooowwwwww!

Close grip does work the chest too ( I understand it is mainly a tricep exercise but it also stimulates the chest)

Need to hit it from all angles

Where do you come from?

I come from England

Well unless your working arms that day, I think you cpu;d count on one hand the number of bodybuilders that would use CG bench on a chest working day only. I come from a training planet called earth. England must reside on planet dumbfuck
Your 19 yrs old, 123 lbs and can bench 154 lbs. Fuck I could use two of you for dumbell benching. And your telling people to do CG bench for a chest workout. get a fucking education and then tell people how to fucking lift.

Tough

Originally Posted by MuscleM4n

Close grip does work the chest too ( I understand it is mainly a tricep exercise but it also stimulates the chest)

Need to hit it from all angles

Where do you come from?

I come from England

Originally Posted by MuscleM4n

Close grip does work the chest too ( I understand it is mainly a tricep exercise but it also stimulates the chest)

Need to hit it from all angles

Where do you come from?

I come from England

I don't follow your logic.. swinging my arms around un-weighted in crazy circles for hours would probably stimulate some chest fibers too... but I highly doubt it would any way be very helpful for strengthening my chest.

Tough Old Man - you have an attitude problem

Don't let life get to you - Take it easy

Now please just calm and back to topic

Yes I do when we have 123 lb kids advising others on what exercises to fucking do.

Originally Posted by MuscleM4n

Tough Old Man - you have an attitude problem

Don't let life get to you - Take it easy

Now please just calm and back to topic

i am 5'4" , 7% bodyfat

do you expect me to be 200lbs or something??? I am only 19 and still natural mate.

Rome wasn't built in a day.

Peace

By the way just becuase i am no mass monster doesn't mean i do not have knowledge

NOTHING wrong with adding close grip bench i DID mention other exercises which perfectly hammer the chest, just a contributing exercise.

Originally Posted by Tough Old Man

Yes I do when we have 123 lb kids advising others on what exercises to fucking do.

Hes a good kid but that was funny as hell Tough

Tough hates skinny fools telln him what to do. And not to rat on you man but i have a pile of the that is 123lbs, ALL NATURAL. No one really cares, put on some mass and tell us how u do it then we will listen. Also close grip bench is mainly for triceps, im not a fan of them even for that. And also eat some food, there is no point to be 7% body fat if ur still weak as hell, im sure your not gona listen tho. As for island roots, i would seriously do cables crossovers if i were you, when i do them i like to squeez for about 3 or 5 seconds and hold it, this is the only exercise that i do that really isolates the pecs at all. IMO isolation on any muscle is a bad idea, but one exercise to get a serious burn cant hurt

Originally Posted by kicka19

Tough hates skinny fools telln him what to do. And not to rat on you man but i have a pile of the that is 123lbs, ALL NATURAL. No one really cares, put on some mass and tell us how u do it then we will listen. Also close grip bench is mainly for triceps, im not a fan of them even for that. And also eat some food, there is no point to be 7% body fat if ur still weak as hell, im sure your not gona listen tho. As for island roots, i would seriously do cables crossovers if i were you, when i do them i like to squeez for about 3 or 5 seconds and hold it, this is the only exercise that i do that really isolates the pecs at all. IMO isolation on any muscle is a bad idea, but one exercise to get a serious burn cant hurt

I agree......2 or 3 sets of cable crossovers is a good way to end the workout, but the bulk of his chest workout should be pressing.....I see too many kids do 2 or 3 sets of bench ( usally maxing or doing reps way too low) then 8 sets of cable flys.

you got it right foreman. Push all day for chest and pull all day for back, its simple. People can do flys all day but in the end the large presses are what puts on mass. Bench press is a very simple movement with few moving pieces and easy to learn. If your bench is going up 5 or 10 lbs every month or so you know your getting stronger. I personally went from mainly flat bb and flat incline bb presses to alot of dbs to shock my chest a few months ago and my stregth has gone up greatly. It was about 240 max bench now its about 300, possibly more. 300 may not seem alot but its a good amount for a 180lb 20 year old kid, at least at my gym. From what ive learnd try to do big movemnts, pull/push and then maybe a few isolations when you find sticky points.

o ya, and like foreman said, dont be one of those faggots who does 10-12 reps per set. Stay low about 3-5, and only max out every once and a while, maxing out puts a big strain on you chest and takes a long time to recover from at least for me. I may test my max about once every other month, and its ussually just rub in the face of some fat fuck 3 times my size repn 135

vary your rep range.

pfunk,can you give an example of how far you vary you rep ranges on say your bench or another large pressing movement.

Originally Posted by kicka19

Tough hates skinny fools telln him what to do. And not to rat on you man but i have a pile of the that is 123lbs, ALL NATURAL. No one really cares, put on some mass and tell us how u do it then we will listen. Also close grip bench is mainly for triceps, im not a fan of them even for that. And also eat some food, there is no point to be 7% body fat if ur still weak as hell, im sure your not gona listen tho. As for island roots, i would seriously do cables crossovers if i were you, when i do them i like to squeez for about 3 or 5 seconds and hold it, this is the only exercise that i do that really isolates the pecs at all. IMO isolation on any muscle is a bad idea, but one exercise to get a serious burn cant hurt

Weak as hell? look at my lifts compared to my weight, I wouldn't refer to myself as weak.

"i am sure your not gona listen" why wouldn't I listen? I am trying my best to eat everything in site. I am genetically small.
only 5'4" and parents BOTH 5'3".

Why put me down for no reason?

Sorry i am not as great as you.

your lifts arnt bad, but from your posts the ovious thing is you need to put on weight to gain more stregth. IMO 154 for 123 is decent but not impressive. All good man im just saying your lack of mass is gona hold you back from gaining any real size and untill you do somthen about bulking up you wont see much change.

Originally Posted by kicka19

o ya, and like foreman said, dont be one of those faggots who does 10-12 reps per set. Stay low about 3-5, and only max out every once and a while, maxing out puts a big strain on you chest and takes a long time to recover from at least for me. I may test my max about once every other month, and its ussually just rub in the face of some fat fuck 3 times my size repn 135

I never said that I think 6 reps is as low as you should ever go unless you're training for a power lifting competition in the very near future. I do 6-12 reps on everything....and usually never do less than 8 reps.

both rents are 5' 3" holy shit man, i have real small rents also but that is pretty crazy, mine are 5' and 5'9". Did you wrestle in high school, if so you prob killd kids your size

Originally Posted by ForemanRules

I never said that I think 6 reps is as low as you should ever go unless you're training for a power lifting competition in the very near future. I do 6-12 reps on everything....and usually never do less than 8 reps.

i disagree with the 6 reps is as low as you should go, i also think 12 reps is far to high, but thats totally my opinion and you have far more years in this game than me

As far as CG bench...it does mostly work triceps...but if done right you can sculpt your chest....(I barely ever do this). The difference is you must have your hands 2 hands length apart but when you drop it, touch your stomach and not your chest and push vertically up from there. Start with the bar to get the hang of it and add weight if you wanna....actually does work....but as far as CG on chest day....save it for arms.

Muscle 154 is not bad for 123lbs...I had a friend is HS that was 135 and pushed up 300lbs....he was a monster but also about 5'6"....your lack of height should make it easier for you to gain...its the taller light weights who have it hard, so dont whine that you have it hard....you seem like you are on the right path...just keep eating, never use your size as an excuse for anything!

if going for bulk I do between 4-6 reps, Lean I do 12-15, I mostly do 8...but I switch it up a lot to keep my muscles growing.