Pec workout

[DOMS]

I just read (in another thread) that the bench press is not a real pec exercise. Is that true? If so, could you reccomend the pec excercise that you feel best works your pecs? I just decided on a workout routine and if this is true I need to replace presses (incline and regular) with something a bit more targeted.

My favorite so far are flies. I like being able to sqeeze the pecs at the top.

Thanks for the knowledge!

Conrad

 

[CowPimp]

Try incline and decline flys as well. I still say bench press hits your chest somewhat, but not like people make it out to be. You could do bench press the "wrong" way. It definitely hits your chest more.

 

[trHawT]

Flat bench hits your chest overall. Incline hits top (pectoralis major). Decline hits the pectoralis minor, which gives you the cupage. Correct?

 

[SportinStyle]

Exactly trHawt.

Bench is a very good compound exercise, and although it is not needed to gain stength or mass in your pecs, I would definitely do it (as it brings good results to everyone who does it "correctly").

To make sure you are using correct form, refer to Mudges thread, and always practice with lower weight. Always remember, lower weight with correct form is always better then high weight and no form.

 

[CowPimp]

Exactly trHawt.

Bench is a very good compound exercise, and although it is not needed to gain stength or mass in your pecs, I would definitely do it (as it brings good results to everyone who does it "correctly").

To make sure you are using correct form, refer to Mudges thread, and always practice with lower weight. Always remember, lower weight with correct form is always better then high weight and no form.

Actually, doing bench press incorrectly recruits your pecs more than the proper way. If you keep your arms perpendicular to your body and rotate your shoulders, then the pecs are used more. If you keep your upper arms more or less parallel to your body, then your lats and tris become more important. Granted, your pecs will still be used, but not as much.

 

[SportinStyle]

If you keep your arms perpendicular to your body and rotate your shoulders, then the pecs are used more. If you keep your upper arms more or less parallel to your body, then your lats and tris become more important.

You said perpendicular is better then parallel is better, lol.

I think you were trying to say parallel is better, correct?

 

[trHawT]

Exactly trHawt.

Bench is a very good compound exercise, and although it is not needed to gain stength or mass in your pecs, I would definitely do it (as it brings good results to everyone who does it "correctly").

To make sure you are using correct form, refer to Mudges thread, and always practice with lower weight. Always remember, lower weight with correct form is always better then high weight and no form.

Definitely! I'd rather use a lighter weight and have better form on an exercise. You would not believe some of the teens that come in the gym I go to, and they have horrible form. I feel like it's my place to say something, but I usually don't.

 

[redspy]

Personally I like DB bench presses, flat and various incline angles. Nothing gives me a better pump.

 

[SportinStyle]

lol, I'm one of the teens at my gym that teaches the older guys. Pretty neat.

 

[fantasma62]

Going back to the old days and training with the old Arnold books (can't remember the book, it was somewhere in the 80's), bench is a compound exercise that can actually work out your pecs, arms and even shoulders. This is an exercise that seems like a great idea for someone who is losing weight because one gets to burn more calories, as more muscle groups are worked on.
I think that when benching (flat), you tend to replace targets in your pecs, with triceps, biceps, and part of the shoulders....
Decline Press may target the pecs more directly. Flyes also...
Just a comment...

 

[Deadly13]

My opinon on works best is to switch routines every mth.. From doing DB's and Flys to straight BB's this effect will gave you shock to max your growth. Ex this mth Im doing DB next mth I'll do bench again and should be up 15 to 20 pounds or even more. Try This Out (It Works)

 

[Saturday Fever]

I can't believe people still say this:

Flat bench hits your chest overall. Incline hits top (pectoralis major). Decline hits the pectoralis minor, which gives you the cupage.

This is all WRONG. I have explained this before. Search for it.

 

[LAM]

upper and lower pecs...lol

I hate this topic...

 

[DOMS]

upper and lower pecs...lol

I hate this topic...

OK, I'm new to this forum and bodybuilding, so I get to use my "ask stupid n00b question" card.

What's so funny? There are upper and lower muscles. The "pectoral major, sternum" and "pectoral major, clavical" I think. You can get definition in your pecs so that, when flexed, you can see a separtation (terminology?) of the two muscles.

So, what's so funny?

Cheers
Conrad