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It's best to explode , that way you're stressing a higher amount of muscle at once.

Neither is better. It all depends on how good you can isolate the chest muscle with each exercice. Dumbell presses is best overall builder (since you're handling more weight) but if your chest is helped too much by secondary muscle , you might be better off with flys.

It's a dangerous movement if the spine is not in a natural posture. Always make sure your spine is not curved and look up while performing the movement. <font size="1">[This message has been edited by Sinep (edited 05-19-2001).]</font>

I can see from your question that you're pretty new to all this. Instead of asking for a specific question (ie, what routine should you do), I would ask people to teach you how to begin a bodybuilding lifestyle in general. You must learn how to: 1- diet 2- train w/ proper form 3- recover 1-...

1. 4 years , 1 year with dedication 2. 180-185lbs 3. squat 315 x 6-8, bench 315 x 1 4. ~12 5. Protein 6. I wanna hook up with britney spears ------------------ Penetrate the one you love