Chest Workouts

Bench Press; flat, incline, decline.

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.

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.

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.

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

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.

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!

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.

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.