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Best Chest Builder

Best Mass Chest Builder

  • Flat Bench Bar

    Votes: 101 32.9%

  • Incline Bench Bar

    Votes: 76 24.8%

  • Dumbells

    Votes: 118 38.4%

  • Other

    Votes: 12 3.9%
  • Total voters
    307
Any chest exervise done correctly...but the best are flat bench/dumbell and dips.

Bench: Feet on the end of the bench, shoulders back and try to actually feel the muscle flexing. Its also useless to lock your arms out.
 
All of the above for me! I've got that armor-plated chest look and then some! Just use combinations of all of them, and use full range of movement. If I had to pick one though, I'd say DB presses........makes my chest huge!
 
I like flat bench for strength, which leads to a big chest. But dumbell incline hurts so bad in that great way.
 
Well for myself I feel wide(r) grip bench presses and flat DB presses are the better exercises (I don`t feel inclines too much), but just pick maybe two exercises that you don`t normally focus on for a month or so and you should see some improvement.
 
You forgot genetics. I've had a well developed chest since I was 16 years old and a buck forty, doing only pushups at the time. My chest grows on everything, and nothing. I can't move a lot of weight, but people probably think I can.

I do have trouble with pullups though.

FWIW I like dumbbell presses (both flat and incline), various Hammer chest machines, and dips with proper form (angled not up and down). And a couple of sets of pushups to close out the session, usually.
 
best chest work out

I think doing incline barbell going right down to your neck touching the lower part of your Adamsapple works great.
 
i will have to go with incline db. they work wonders on isolating the inner chest. i have good results from them. just my.02

stang5.0
 
DB presses in either flat or incline do it for me. I like them much better than BB b/c they don't hurt my shoulder like the BB does.
 
I think it's already been proven that dumbells are best because you can go lower down with them than with a bar. I don't think this is really a debate. I don't do dumbells however.
 
Larry Scott's secret

I read recently that super-wide-grip machine presses to the neck were the ONLY chest exercise Larry Scott used. I started doing this movement and it really does bring out the upper and outer edge of the pecs better than anything I've tried.

You have to do them SUPER-wide -- hands at the collars or near -- and bring them down not to your chest, but to your neck (which means obviously you can't cheat unless you want to crush your larynx). DO this exercise strictly and carefully and see what it does for yous.:p

Hey Reconnect, update us on your story. Are you really in Denmark?
 
Quadsweep said:
I like incline barbell. I always start with it.
Click to expand...

Actually I defenitely notice that... I did dumbbells for a long time didnt see much growth and then switched to incline barbell press and i saw some growth in just 4 weeks of doing it... Maybe it was the switchup, but i'm defenitely going to work incline barbell press into my chest routine soon!

YUM
 
decline barbell press pausing at the top for maximum flexion, then slowly down to bottom position

and pausing at the bottom while inhaling to expand the rib cage, then exhale as you push to the top flexing those pecs again.

at the top still keep your chest thoroughly expanding with shoulders back.

just started religiuos declines 3 weeks ago and i already see the difference
 
Ever since i started using dumbells I have seen my chest become much more defined, and from doing incline dumbells my upper chest is the biggest it has ever been. rookieman
 
Not that this is even going to get noticed with all the replies, but listen you guys talking your narrow grip presses, I'm pretty sure you are working your tris a bit more (less chest) this way. What do you think?
 
Dips has been shown to recruit more muscle fibers (pec) than say Inclines DB/Bar. They definitely help your strength when it comes to Benches...which will indirectly help build your steel Boobies
 
you are going to get quite a few different answers

Whats good for one isn't always good for another. those that mix the exercises every 10 wks so they shock their muscles with new movements gets bigger chests.
 
Re: you are going to get quite a few different answers

johnboy said:
Whats good for one isn't always good for another. those that mix the exercises every 10 wks so they shock their muscles with new movements gets bigger chests.
Click to expand...

I agree. You need to change things up. Assuming your form is correct, intensity is the key in my book.
 
Incline BB press has got to be the best chest exercize you could do. Keep your hands wide enough so when your bis/tris are parallel to the floor each arm is in a 90 degree angle. Lower just past that 90 degrees and press up....best feeling in the world!
 
ever since i hurt my shoulder i don't do heavy benches. but my chest is bigger. i give credit to my superset of cables then flat bench dumbbells. I basically prexhaust my chest so i can't handle as much weight. it works. you might take an ego hit, but no size lose. I am actually bigger. I wonder if i would be as strong since i haven't touched it in a while.
 
I love my BOFLEX it makes my little chest hard ha ha j/k Really i would have to say inclines bar or dumbells and love them 100 lb incline dumbell flys strict.
 
Incline dumbells.
Incline dumbells.
Incline dumbells.
Incline dumbells.
Incline dumbells.
Incline dumbells.
Incline dumbells.



This should be your first lift, you should be doing sets of 4-6 and you should be using so much weight you puke afterwards.
 
incline dumbells

I made my whole upper chest explode out when I started incline dumbells. Finally made my chest porpotionate.
 
500 cc Saline filled Silicone Implants are the best chest builders I've ever experienced!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
 
I am a big fan of barbell movements, I think they are the best mass builders. I vote for incline barbell. However, in the very near future I am going to start incorporating more DB movements, inclines are still more important in my opinion though.-WULF
 
ExtraMile said:
I like heavy flat bb and dips, Im suprised dips havnt been mensioned more...
Click to expand...

I was just about to mention them. The pecs contract the most strongly in the decline position and I consider the best chest developers to be decline bench and dips. They're also the easiest on the RC and shoulders if the grip is kept somewhat narrow.

It would seem to be no coincidence that the decline position allows the most weight to be used. I'm sure that a lot of flat bench pressers (people who keep their back highly arch and/or lift their butts off the bench) are using about the same angle I use on strict deline bench.
 
FunFun said:
I was just about to mention them. The pecs contract the most strongly in the decline position and I consider the best chest developers to be decline bench and dips. They're also the easiest on the RC and shoulders if the grip is kept somewhat narrow.

It would seem to be no coincidence that the decline position allows the most weight to be used. I'm sure that a lot of flat bench pressers (people who keep their back highly arch and/or lift their butts off the bench) are using about the same angle I use on strict deline bench.
Click to expand...

Easiest on the RC? Iv hurt my right RC and its been sore for nearly 3 weeks now preventing me doing dips, pullovers or CGBP. I dont use a wide grip either...

But yah your right for my the decline is stronger I can dip more than I can flat bench...
 
hm.. i haven't done the flat bench in so many years i can't really put a date to it..

I do incline at different degrees and decline as a finisher.. also cable cross but not at every workout..

the incline hits the delts and shoulders too depending on the plane of motion, and i'm more interested in body composition than getting a pro card.
 
ExtraMile said:
Easiest on the RC? Iv hurt my right RC and its been sore for nearly 3 weeks now preventing me doing dips, pullovers or CGBP. I dont use a wide grip either...

But yah your right for my the decline is stronger I can dip more than I can flat bench...
Click to expand...

I messed up my shoulders on the incline/flat benches but CAN decline and dip.

The secret is to keep the elbows well abducted and pushing from your pecs and triceps. Of course with a shoulder injury dips may be problematic because you're starting off with your body weight. For me that's starting off with 260 lbs. Try decline benches starting off light.
 
FunFun said:
I messed up my shoulders on the incline/flat benches but CAN decline and dip.

The secret is to keep the elbows well abducted and pushing from your pecs and triceps. Of course with a shoulder injury dips may be problematic because you're starting off with your body weight. For me that's starting off with 260 lbs. Try decline benches starting off light.
Click to expand...

well i used to dip with elbows flared right out and going low for chest stretch. Is this style bad for the RC?
 
ExtraMile said:
well i used to dip with elbows flared right out and going low for chest stretch. Is this style bad for the RC?
Click to expand...

I don't flare out the elbows. I keep them in a natural position that feels the strongest. It would approximate my elbow position in a bench press or decline press. i.e. elbows abducted at about 45 degrees.

Do a little experiment. Try to flex your pecs with your elbows wide and then try with your elbows close to your side. You'll notice that you get the strongest pec contraction with your elbows abducted.

Here's another experiment you can try which may give you some valuable feedback. If you have access to Hammer Strength incline and decline machines, press with the one side while holding your pec muscle with the other hand. You should notice that you'll get the strongest contraction (by far) in the decline position (compared to the incline position) in both the upper and lower chest.
 
FunFun said:
I don't flare out the elbows. I keep them in a natural position that feels the strongest. It would approximate my elbow position in a bench press or decline press. i.e. elbows abducted at about 45 degrees.

Do a little experiment. Try to flex your pecs with your elbows wide and then try with your elbows close to your side. You'll notice that you get the strongest pec contraction with your elbows abducted.

Here's another experiment you can try which may give you some valuable feedback. If you have access to Hammer Strength incline and decline machines, press with the one side while holding your pec muscle with the other hand. You should notice that you'll get the strongest contraction (by far) in the decline position (compared to the incline position) in both the upper and lower chest.
Click to expand...

Ok well I dont have access to the HS but what do you mean by this:
"You'll notice that you get the strongest pec contraction with your elbows abducted."

is that with elbows in or out? :confused:
 
I get the most feeling in my chest from straight flat bench barbell. I do lots of chest exercises so hard to say which one works the best, but that is the one i feel the most. Not a huge fan of dumbell work as I feel it more in tris/shoulders, but I do incorp. them as well. An array of well rounded movements is my vote.
 
ExtraMile said:
Ok well I dont have access to the HS but what do you mean by this:
"You'll notice that you get the strongest pec contraction with your elbows abducted."

is that with elbows in or out? :confused:
Click to expand...

Sorry, perhaps I've used the term incorrectly.

Test your pec contraction with your elbows out at 90 degrees and then again with your elbows close to your side.
 
FunFun said:
Sorry, perhaps I've used the term incorrectly.

Test your pec contraction with your elbows out at 90 degrees and then again with your elbows close to your side.
Click to expand...

Ah Ok, well what I always found is if I go low with elbows in I get a good stretch but if I go low with elbows out I get an ok stretch but good chest contraction...

I am stronger with elbows in though but isnt this more tri's? I have strong tri's and at one point I could CGBP more than I could flat bench lol



ryno9000 said:
Not a huge fan of dumbell work as I feel it more in tris/shoulders, but I do incorp. them as well.
Click to expand...
Me too bro, Only thing I have found to help with chest contraction is when doing incline db, let the dumbells lean out so that the inside of the DB is pointing upwards slightly, also put the bench infront of a mirror and watch yourself in the mirrow whilst doing it, try to focus on bringing the pec muscles together at the top like a contraction
That and letting the dumbells stay out with rather than leaning in helps I find.
 
Incline BB & DB has worked best for me. Dips also put alot on me years ago; but my left shoulder won't let me do them anymore unfortunately.
 
dips and flat bench as I said on the page before this. Ironic though about 4 weeks ago I bust my right RC doing dips and didnt do them for about 4 weeks, the week I got back into them did them on wednesday, then on friday my right shoulder buckled doing flat bench and I think I must have torn somthing inside, its painful as fuck when I wake up and if I press on it throughout the day I can hardly breath the pain is so bad...
 
ExtraMile said:
dips and flat bench as I said on the page before this. Ironic though about 4 weeks ago I bust my right RC doing dips and didnt do them for about 4 weeks, the week I got back into them did them on wednesday, then on friday my right shoulder buckled doing flat bench and I think I must have torn somthing inside, its painful as fuck when I wake up and if I press on it throughout the day I can hardly breath the pain is so bad...
Click to expand...

Why rush back into an exercise that has messed you up (RC in your case)? Unless you can find out the cause of your damage, you're going straight back to where you came from (injured). Use injuries as valuale lessons to learn more about how your own body functions.
 
FunFun said:
Why rush back into an exercise that has messed you up (RC in your case)? Unless you can find out the cause of your damage, you're going straight back to where you came from (injured). Use injuries as valuale lessons to learn more about how your own body functions.
Click to expand...

That was 8 months ago, I did something to my RC, just a strain or something anyway I hurt it doing dips and then just made it worse with benchpressing. Its fine now.
 
ExtraMile said:
That was 8 months ago, I did something to my RC, just a strain or something anyway I hurt it doing dips and then just made it worse with benchpressing. Its fine now.
Click to expand...

I will say it again my good friend. You are too young to have too many injuries.
 
For me:

Smith Incline Press
Flat DB press
30 degree incline flyes
weighted dips

Those are bread and butter!
 
for me flat bar or flat dumbell.... inclines get in the way of my overhead movements to much. I think overhead presses n simular movements contribute to some upper chest as well
 
i like dumbbells cuz you get that much lower and really feel it on the outer-sides of your chest. but a workout isnt just one move. i do chest and back supersets.
flat bar bench ss with bent over bar row
incline bench ss with dead lift
dunbell bench ss with one arm dumbbell rows
alternating pushups and pullups till theres nothing left
normal pushup - widegrip pull up, military pushup - reversegrip pullup, wide grip pushup - normal pullup?lol, and etc till i can barely do a single pushup or pullup
 
mikelong23 said:
What do you guys think are the best mass chest builders?
Click to expand...

this is my workout which is the best workout ive tried after years of different workouts

3 sets - 1st set drop set so 8 at normal weight drop 20lbs do 8 drop 20 do 8 then drop again and do 15 if you can. The last 2 sets as much as you can 8 reps

Flat bench
Incline bench
One sided Bench press
Dumbell flys
Over the tops
Close grip bench
 
dips,dips, and more dips. emphasizing the chest of course with chin to chest and a slight lean. If you can do more than 10 add weight.
 
There is a ton of stuff you can do with light weights at home to work your chest and arms! Do slow curls (i mean SLOW) with your elbows tucked into your hips or side so you are focusing on just on your biceps. Push ups are going to be your best bet. do a variety, decline, t-push ups, push up rows with light weights, wide grip, narrow grip, ect.
 
IMO wide grip dips preferably weighted of course. :)
 
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