[ZachNasty]

Does anybody have any good chest exercises that really work? Of course you have your regualr flat, incline, decline bench but I need help with something like set and reps that are the most effective....

[wrestlingstalion]

fly's
pull overs
push ups
switching up the routine
reps and sets

[mindstar]

weighted dips...leaning forward.

[lil_big_junior]

for mass 4X8
flat bench + food = mass
cant beat that

[monkeybiker]

How many reps you do to get best results with be different for different people. I respond better to low reps of just 5 some people like to do more.

If you can't feel your chest working on bench press try a closer grip and see how this feels.

[lil_big_junior]

close grip bench is a good w\o for tri's...not the chest. the closer the grip the more concentration & stress u give your tri's...

just a normal standard bench slightly futher than a shoulder width grip is best for anyone to build overall mass on chest

[Mygeeto]

wide grip dips are killers for chest

[roccodart440]

Originally Posted by lil_big_junior

for mass 4X8
flat bench + food = mass
cant beat that

Agree. Flat bench is the number one builder for chest. 8-15 reps.

[monkeybiker]

Originally Posted by lil_big_junior

close grip bench is a good w\o for tri's...not the chest. the closer the grip the more concentration & stress u give your tri's...

just a normal standard bench slightly futher than a shoulder width grip is best for anyone to build overall mass on chest

That's kinda what I meant. I see some people use a very wide grip like power lifters do so they can lift more weight. For me that put a lot of stress on the shoulders.

[cook82]

Originally Posted by lil_big_junior

for mass 4X8
flat bench + food = mass
cant beat that

i agree flat bench is key to overall mass. But he has to be in correct form. Back arched shoulders pressed against the bench so he can really squeeze the pectoral muscles and not use the supporting muscles for the bench. I notice that the largest reason why some people have underdeveloped chests is POOR bench from. Alot of people just lay flat on the bench using some of their pectoral muscles to achieve the bench but mainly using supporting muscles front delt, lats, and tri's. I see people in the gym that can put up more weight then me but then I look at them and their chest is much smaller then mine. I feel this is all due to poor bench form and what it stems from is people, especially teenagers trying to lift with their egos and put up as much weight as possible, completly neglecting the REASON they are doing the bench in the first place. Which is to stimulate the muscle fibers in the chest.

[ACEPLUMBING]

Originally Posted by ZachNasty

Does anybody have any good chest exercises that really work? Of course you have your regualr flat, incline, decline bench but I need help with something like set and reps that are the most effective....

3 sets of 10 incline,flat,flies and dips..lol if you can do 10 easaily raise the weight...

[heydespo5269]

i just started supersetting cable crossovers with machine flies, it's a nasty way to end the workout.