Chest Workouts

KingArmando

Does anyone have chest workouts for toning your pecks?

keithemp

Bench Press; flat, incline, decline.

SunofaBeach14

Any particular reason that you cannot bench press?

Push ups?

Dips?

No_Finish_Line

probably not going to be a popular statement, but push ups did more to make my chest then the bench ever did.


of course, it could just be that i happend to hit a point in BF% that i lost the man boobs while doing push ups, and therefore give it credit it doesn't really deserve...

but it think you'd want to throw them in some how, even just to break things up once a month.

definetly include dumbbell work as well.

JoRocka

push ups
incline/decline push up variations
bench
OHP (to an extent)
Cable fly
DB fly
Over head pull overs

keithemp

probably not going to be a popular statement, but push ups did more to make my chest then the bench ever did.


of course, it could just be that i happend to hit a point in BF% that i lost the man boobs while doing push ups, and therefore give it credit it doesn't really deserve...

but it think you'd want to throw them in some how, even just to break things up once a month.

definetly include dumbbell work as well.

Nothing wrong with push ups, they are great, but as you get stronger, if you really want to work your chest, you're going to have to eventually bench.

No_Finish_Line

Nothing wrong with push ups, they are great, but as you get stronger, if you really want to work your chest, you're going to have to eventually bench.

many ways to spice up the push up. there is a variation out there that you will be able to get less then 10.... for most people

JoRocka

probably not going to be a popular statement, but push ups did more to make my chest then the bench ever did.


of course, it could just be that i happend to hit a point in BF% that i lost the man boobs while doing push ups, and therefore give it credit it doesn't really deserve...

but it think you'd want to throw them in some how, even just to break things up once a month.

definetly include dumbbell work as well.

Nothing wrong with push ups, they are great, but as you get stronger, if you really want to work your chest, you're going to have to eventually bench.

depends on if you only know how to do one push up or not.

SunofaBeach14

Nothing wrong with push ups, they are great, but as you get stronger, if you really want to work your chest, you're going to have to eventually bench.

many ways to spice up the push up. there is a variation out there that you will be able to get less then 10.... for most people

I'm still going with the bench to reap the most benefits from progressive overload

SunofaBeach14

probably not going to be a popular statement, but push ups did more to make my chest then the bench ever did.


of course, it could just be that i happend to hit a point in BF% that i lost the man boobs while doing push ups, and therefore give it credit it doesn't really deserve...

but it think you'd want to throw them in some how, even just to break things up once a month.

definetly include dumbbell work as well.

^ That in bold.

No_Finish_Line

not suggesting anyone abondon the bench, just don't make the mistake of getting glued to it

TheEffort

Incline Press (Dumbbell or Barbell)
Flat Bench (Dumbbell or Barbell)
Dumbbell Incline Flyes
Push Ups (Wide, Narrow, Shoulder width)
Decline Push Ups
Closegrip Press (Dumbbell or Barbell)
Cable Flyes

_AwesomeSauce_

Push ups is all you need bro. Hundreds, if not, thousands of them. Incline push ups, decline, close-grip...etc.

Adding weight is obvious a must, but you can get ripped just doing push ups alone.

Cherimoose

If you were already following a full-body strength program, you would know which chest exercises to do. So my recommendation is to follow a good full-body program (Stronglifts, NROL, Ws4sb3, etc). They list exercises for chest, and the rest of your body. You can't just work your chest. And any chest exercises you choose should fit with the rest of your routine.

KingArmando

Thanks man!

Helloitsdan

Back in the day Arthur Jones wrote that the weighted pullover was equivalent to the squat, but for the upper body.
Not only does this exercise build the pecs, but it works the delta, lats, long tricep head, abs, and builds up stabilization around the spine.
http://www.wellbuiltstyle.com/dumbbell-pullovers-the-forgotten-chest-exercise/
http://www.t-nation.com/free_online_article/most_recent/pullovers_bodybuildings_most_controversial_exercise

When you check the ego at the door and trade up heavy benching for pullovers, you'll notice 2 things.
1) No more shoulder injuries and you'll no longer look like a knuckle dragger.
No this isn't a derogatory statement! If you look at people who heavy train the bench you'll notice when they walk, if they've had a shoulder injury, the palms face to the back as opposed to the neutral position.
2) You'll go lighter on the weight, but the DOMS....sweet sweet DOMS.
A person who benches 400+ will probably want to start doing weighted pullovers with no more than a 50# dumbbell.
Don't go crazy and start with monolithic weight.

Also, throw a 45 under the "Top" of the bench you are using to add a little more to the stretch you get in the pecs.

Hope that helps!

JoRocka

Back in the day Arthur Jones wrote that the weighted pullover was equivalent to the squat, but for the upper body.
Not only does this exercise build the pecs, but it works the delta, lats, long tricep head, abs, and builds up stabilization around the spine.
http://www.wellbuiltstyle.com/dumbbell-pullovers-the-forgotten-chest-exercise/
http://www.t-nation.com/free_online_article/most_recent/pullovers_bodybuildings_most_controversial_exercise

When you check the ego at the door and trade up heavy benching for pullovers, you'll notice 2 things.
1) No more shoulder injuries and you'll no longer look like a knuckle dragger.
No this isn't a derogatory statement! If you look at people who heavy train the bench you'll notice when they walk, if they've had a shoulder injury, the palms face to the back as opposed to the neutral position.
2) You'll go lighter on the weight, but the DOMS....sweet sweet DOMS.
A person who benches 400+ will probably want to start doing weighted pullovers with no more than a 50# dumbbell.
Don't go crazy and start with monolithic weight.

Also, throw a 45 under the "Top" of the bench you are using to add a little more to the stretch you get in the pecs.

Hope that helps!

That was the last on my list... it's truly a great exercise. I saw someone doing one in a workout vid- and started doing them going heavy with them- and have since incorporated them as part of my stretch and weight training program.

They are amazing for your lats and the muscle that layers right under the lats and kind of wraps the side of your body- the serratus anterior.

Definitely something you should be incorporating. EVERY one should be doing them LOL.

Helloitsdan

Back in the day Arthur Jones wrote that the weighted pullover was equivalent to the squat, but for the upper body.
Not only does this exercise build the pecs, but it works the delta, lats, long tricep head, abs, and builds up stabilization around the spine.
http://www.wellbuiltstyle.com/dumbbell-pullovers-the-forgotten-chest-exercise/
http://www.t-nation.com/free_online_article/most_recent/pullovers_bodybuildings_most_controversial_exercise

When you check the ego at the door and trade up heavy benching for pullovers, you'll notice 2 things.
1) No more shoulder injuries and you'll no longer look like a knuckle dragger.
No this isn't a derogatory statement! If you look at people who heavy train the bench you'll notice when they walk, if they've had a shoulder injury, the palms face to the back as opposed to the neutral position.
2) You'll go lighter on the weight, but the DOMS....sweet sweet DOMS.
A person who benches 400+ will probably want to start doing weighted pullovers with no more than a 50# dumbbell.
Don't go crazy and start with monolithic weight.

Also, throw a 45 under the "Top" of the bench you are using to add a little more to the stretch you get in the pecs.

Hope that helps!

That was the last on my list... it's truly a great exercise. I saw someone doing one in a workout vid- and started doing them going heavy with them- and have since incorporated them as part of my stretch and weight training program.

They are amazing for your lats and the muscle that layers right under the lats and kind of wraps the side of your body- the serratus anterior.

Definitely something you should be incorporating. EVERY one should be doing them LOL.

The thing about getting older is, joints don't quite feel the same.
I swapped bench fro pullovers and OHPs for barbell jammer press.
Both will vastly save the joints.
As an adjunct I like handstands and handstand pushups to build the tendons and ligaments.

JoRocka

The thing about getting older is, joints don't quite feel the same.
I swapped bench fro pullovers and OHPs for barbell jammer press.
Both will vastly save the joints.
As an adjunct I like handstands and handstand pushups to build the tendons and ligaments.

**off to google barbell jammer press.**

I am not "old" by society's standards- but I am getting ready to start taking joint supps because I'm noting how creaky and stiff I'm getting- I have a plethora of upper body joint issues and one of them is a solid elbow/pressing issue- doing cable pulls has been my chest savior- adding the OHX/pull is just been fabulous- sad because benching I used to really love- and now I can't train it to a respectable weight because my elbow doesn't hold up to the volume of training. le sigh.

looking forward to maybe an option for chest work though!!!

definitely everyone should be doing over head pulls- no question.

Helloitsdan

If you have any joint issues, purchase Convict Conditioning and run it along with your weights.
Counter the moves so if you are deadlifting and benching on 1 day, with Convict Conditioning you'd perform body squats and handstands.

Thing about CC is if you start at step 1 on all exercises, you'll improve your joints, tendons, and ligaments.
I love this program.

CharleePear

I think people have covered everything, but if you do planks they do your chest too, especially if you plank on your elbows.