posted Tue, 11/07/2023 - 14:52
3544
+ 2 If you could only do 3 chest exercises
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For the rest of the year, what would they be?
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For the rest of the year, what would they be?
Dips
Push ups
Incline press
Dumbbell Incline bench
Cable flys
Dips
Flys on the machine dumbbell incline presses dips
I’d go with incline dumbbell press to hit the upper chest, chest flies for that full range stretch and squeeze, and dips to really target the lower part. That combo pretty much covers the whole chest and keeps things balanced. Simple but super effective
Flat barbell, low incline dumbbell, parallel bar dips
I’d go with incline dumbbell press to hit the upper chest, chest flies for that full range stretch and squeeze, and dips to really target the lower part. That combo pretty much covers the whole chest and keeps things balanced. Simple but super effective.
Pec Deck, Incline bench low to high cable fly (tnf style), seeing good results, and it limits fatigue on other muscles so it allows me to perform overall better.
Dumbell incline, dumbell flys, and cable raises
What more do you need....maybe dips.
From experience, the greatest stimulation I felt was the DUMBBELL CHEST PRESS, in addition to the INCLINE PRESS, but an effective exercise that involves several muscle groups and, above all, increases flexibility, PARALLEL DIPS.
my chest has been my weak body part to get it strong and big, but since I started doing controlled reps and focusing more on keeping my chest up, everything got better. muscle started growing and strenghts up.
1. incline dumbell chest press
2. hammer strenght incline press
3. any decline bench press (machine in preference)
I’m not sure what the machine is called but recently been doing those standing flys with the bars coming out to shoulder height either side. It can be adjusted to hit shoulders too just pull the pins out and the handles lower down, anyway whatever that thing is called it works my chest so fkn good. I’ll look tomorrow for the name of it.
Edit, found the name:
“STANDING MULTI FLIGHT machine” good that
casberberDumbbell Bench Press
Dumbbell Incline Bench Press
Cable flys
Incline dumbell press, machine pec flyes. And body weight or weighted dips...
Bench Press --- for maximal weight/muscle recruitment
Dumbbell Incline Press--for size esp upper pectorals
Cable flys--for pump/middle chest
You can modify all of the above in several ways to allow for 1 year worth of progress
Anything incline
Cable flys
Incline bench
Dips
Incline bench, flat dumbbell and dips
Any bench press variation
Any flye variation
Any downward push like a dip or with a cable.
DB flat bench
Dips
Cable flyes
Flat bench
Incline bench
Flies
Flat bench press
Incline dumbell press
Chest dips, own body weight.,these really give you that stretch and burn. Can be a bit taxing on the shoulders though
Incline Barbell bench
Incline dumbell bench
Seated machine flies.
My upper check is always lacking so spend most of my time trying to target this area, although the entire pec is activated somewhat during all of these movements.
Bench,
Incline Bench
seated machine fly.
I got a tip to arch my back during seated fly like bench press form, push my chest up, and focus on deep breaths. It's an intense stretch at the bottom, and I'm sore. I did controlled reps with pauses yesterday.
I finally reached 185 on incline bench for a very controlled 8 reps. Prioritizing time under tension!
And can bench 210 for 12 pretty controlled reps.
That’s that last week of the cycle for ya!
Haha gotta love that ole bench press arch. I wasn't use to it long ago but now I don't feel right not arching my back while even warming up!
And 210 for controlled reps is nothing to sneeze about. Keep it up!
Game changer and thanks man!
I only need two. Bench and flys.
I was reading your workout articles. I use to do a workout like all sets are 15 reps or all sets are 8-10 and do a rep range for like 4 weeks then deload and switch. This four weeks been mixing rep ranges like yesterday did chest for a big incline bench opener of 8 reps then ramped up the isolation work to 15 reps. Felt real good.
Try 5 sets of 5 on bench and other compound movements if your looking for strength.
It worked well when i was a natty.
Bench press ( same as below I worked too hard to get all the plates on lol )
Incline dumbbell fly's( I like to go heavy and perfect my hugs for the larger women who need some big strong hugs ) no lol I just love incline fly's
flat bench cable fly's( great for really contracting the muscle )
The larger women lmfao
The Big Uns need some love too
It was my understanding that every man on the planet got into lifting weights and doing the Bench press so he could look just like Arnie in the films!
Dumbbell Incline
Dumbbell Flies
Peck Deck
Bench press !
Bench press !
Bench press !
Nah my choice would be Cable crossover, Bench press and Dumbell incline.
Starting to like those cybex machines a little bit.
Yeah, I really like cable crossovers too. I always save those for last on chest days because of the awesome pump I get from them after a full chest workout
Yesss the pump is why I do them. Funny thing is I started doing cable flys 2 years ago. Before that it was always heavy dumbbell flys. I was sick messing with those heavy ass dumbbells. Other muscles were clearly being used to do that exercise in my opinion.
I’m with you, but may swap out the machine for cables, maybe…
Incline dumbbell
Cable decline flies for pec separation
Pec fly machine
I basically do whatever doesn’t hurt my joints
I'd pick any 3 machines that don't hurt my joints lmao. Bench press was nice for my ego back in the days but I hurt my self more than once doing it.
Agreed, benched in over 10 years but recently did Incline messing around and easily threw up 315 and thought maybe I should journey to 400 but it’s just not worth it for me anymore. I don’t flat bench at all only incline.
Flat bench then superset incline dumbbells and crossbody dumbbell raises.
three is more than enough. I'd pick flat bench with cable flyes and a Dumbel incline presses
Incline bench or Incline hammer strength machine.
Plate loaded fly machine.
Dips.
Barbell bench- I spent years getting up to three plates and I refuse to let that fade away lol.
Dumbbell incline- I feel like I get the best overall workout from this, and the neutral position makes my old man shoulders happy!
Cable crossovers- Just started bringing these into the mix and the pump is crazy!!
I finally just got to two plates really want 3.
Dumbells presses for incline, decline and flats. More stabilizing muscles in use with dumbells