Chest / back exercises

[NickB]

I need 3 exercises for chest and 3 for back... preferably free weight and / or bench.

Can anyone help me out please? :]

 

[LAM]

dead lift
pull up
db rows

incline db press
decline db press
incline or decline fly or cable crossovers

 

[NickB]

Thanks, appreciate it :]

 

[J'Bo]

Did not like the ones i wrote out for you?
I think that deadlifts are more for legs.
At your age to be safer on the joints dont do decline exercises.
Stick to flat bench press, incline flyes or vice versa.
Cable cross overs are quite advanced in my opinion.

Here is what i recommend
Back: Lat pulldowns, chin ups, seated rows, bent over rows, or pushdowns
Chest: Flat bench press or incline, flyes flat or incline, pec dec, or pushups.

 

[ponyboy]

I agree with J'Bo...when you are young and starting out, focus more on compound movements to develop all the supporting muscles you are going to need. For back, deadlifts and barbell rows are the best, for chest, any barbell pressing movement is probably best, no matter what angle (although I would focus on flat bench). You can worry about devlopment and detail after you have built a strong base.

 

[Scotty the Body]

Originally posted by LAM
dead lift
pull up
db rows

incline db press
decline db press
incline or decline fly or cable crossovers

If you don't like the declines, go with dips.

 

[sandwich]

chest: flat db/bb press
incline db/bb press
pec dec

back: lat pull down
seated row
dead lift

 

[NickB]

Sorry ,i must have missed what you wrote out J'bo.

 

[J'Bo]

Thats cool, sometimes its hard to catch all the posts.

 

[LEONARD]

whats a pec dec i have not heard of this or how to do it?

 

[J'Bo]

It is hard to explain. You sit down and have your arms 90 degress hands facing up and then you sqeeze into your chest. i cant explain it very well, and maybe others call it something different.

 

[Scotty the Body]

Pec Dec

I would use flies, incline, flat or decline over PD though, its a nice change once in a while.

 

[sandwich]

pec dec is a great finisher. you can really squeeze yer pecs, and i like it cause it isnt as stressful on yer tendons as flies.

 

[LEONARD]

thanks for the info and being new to this fourm i really enjoy reading all the helpful insights keep up the great work

 

[J'Bo]

Thanks for the help STB. LOL, your pic helped alot more than my explanation.