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big chest
- Thread starter gixxerman
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Big_BK
Guest
Your chest works as a whole. You pec does not have multiple heads like your bi's, tri's, quads, etc. There is no one exercise to target the outer chest. If you try changing your grip your may feel it more in your pec/delt tie in area then the center of your chest but your whole pec is working not just one part.
working your chest with different exercises and different grips will keep you from getting used to the movements so in that aspect it is good. but your chest will still work as a whole. if you are feeling a pump in the center of each peck only from benching it is because you are not stretching all the way down and pinching at the top. you should feal an equal pump if you are flat or incline. i dont know about decline i have never done them.
Jocques Straap
New member
here we go again.......
Yeah, this must be one of the most common debates ever. I'm with the "chest works as a whole" school. I'll go one step further...incline benches place too much stress on the front deltoid to be useful for pec development unless a low incline of 30° or less is used.
I'm not sure about the going all the way down. I've got two minds about that. I think the stretch under load at the bottom of the bench maybe what causes shoulder injuries. Everyone seems to agree that DB benching is easier on the shoulders. I think one reason is that you don't usually go as low on the stretch with DB's as you do with the regular barbell bench.
sensational
New member
Visualization and focus have been proven to increase the EMG of a particular part of a muscle. Try thinking about it and focusing on it.
wills_got_rythm
Banned
When I'm benching dumbells whether it be incline or flat, I go a little past 90 to feel the stretch both at the pec insertion and the middle chest.
Also I think that pressing dumbells gives you a good chance to equalize both sides of your body for strength and size. I know for me in the past when barbell benching I've felt like I am pushing up more with my right than my left, and I think using db's helps with that...
Also I think that pressing dumbells gives you a good chance to equalize both sides of your body for strength and size. I know for me in the past when barbell benching I've felt like I am pushing up more with my right than my left, and I think using db's helps with that...
cobracock1979
Member
Dumbell Fly's bro
wills_got_rythm
Banned
I dont think I have good form for those or something, I cant get a good squeeze at the top, like I can on the pec deck.
cobracock1979
Member
its no about the squeeze at the top - its about the motion at the bottom of the movement.
I DEFINATELY prefer this excercise using cables. FORGET THE PEC DECK!..its for losers bro....
I DEFINATELY prefer this excercise using cables. FORGET THE PEC DECK!..its for losers bro....
wills_got_rythm
Banned
Do you prefer flat, incline, or decline flys? When I do them I prefer just flat ones, but I do like to shake it up a bit from time to time thats why I use the peck deck Bro, cable flys are good too I prefer to do those upright, well slightly bent over, and stop at palm to palm...
You guys only go as far as 90 degrees to your elbow? Wow, I drop the bar until it almost touches my chest! Way past 90 degrees.
wills_got_rythm
Banned
Yeah doc I do the same but only to feel the stretch and its really not that far past 90
cobracock1979
Member
for flies? I go all the way
I must be a loser because I really like the pec deck machine. There's nothing I can do for chest that quite gets the contraction of a strict, slow and controlled pec deck movement.
I include cable flies and DB flies in my routine, but the pec deck rules for pec isolation.
Was this LOL in reply to my post. If so, how about explaining what you found so funny?
Fascia Stretching!!!!!!!!
Do this at the end of your chest workout. Get into the flye position and push your chest out against the stretch. Hold this position for 60-90 seconds while cursing my existence. You might not make it 30 seconds your first couple of times. Do not get stupid with these, because you can get hurt. I use the 60's and can hold the stretch for 75-90 seconds. Start light and feel the burn lol. Expect new stretch marks and a thicker and denser chest.
Do this at the end of your chest workout. Get into the flye position and push your chest out against the stretch. Hold this position for 60-90 seconds while cursing my existence. You might not make it 30 seconds your first couple of times. Do not get stupid with these, because you can get hurt. I use the 60's and can hold the stretch for 75-90 seconds. Start light and feel the burn lol. Expect new stretch marks and a thicker and denser chest.
rediculus
New member
the DC training stretch made a visible improvement on my chest in 2 weeks. It's legit as far as the chest is concerned I agree that certain focus can be made in certain area's.
Do a front flex and feel the top of your peck near the collar bone. Unless you have great mind/body connection it'll feel soft. It doesn't flex as one unit. Same reason I can "Roll" my chest up..Like the picture of Franco where the bottom of his chest looks so straited you'd think it was scarring and the top is soft and unflexed?
Arnold used heavy dips. I like Very WIDE grip mild DB presses. You will feel a difference in how it hits the muscle when you go a little wider with your hands. And SL's stretch is just insane but it works...very very well.
Do a front flex and feel the top of your peck near the collar bone. Unless you have great mind/body connection it'll feel soft. It doesn't flex as one unit. Same reason I can "Roll" my chest up..Like the picture of Franco where the bottom of his chest looks so straited you'd think it was scarring and the top is soft and unflexed?
Arnold used heavy dips. I like Very WIDE grip mild DB presses. You will feel a difference in how it hits the muscle when you go a little wider with your hands. And SL's stretch is just insane but it works...very very well.
Flat bench, flat dumbell chest press, dips (elbows out, all the way down, going half way up)
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