Many weight trainers bemoan their chest development (or lack thereof) yet do not properly evaluate the glaring issues with their pec training protocol. The vast majority of weight trainers begin the pec workout with a type of barbell bench press. Typically the first exercise is when one can exert the most effort and thus will cause the greatest amount of muscle fiber microtears causing it to be, without a question, the most important exercise for that specific muscle group. Ironically, the most common and overused exercise for the pecs - the barbell bench press - is actually primarily an exercise for the deltoids and triceps. In the range of motion from complete eccentricity to full muscular contraction the percentage of load movement transverses between primarily anterior deltoids at the most eccentric to primarily triceps at the most concentric.
If your chest is a lagging bodypart, focus on exercises that isolate the pecs and remove the deltoids and triceps from the proverbial equation. Flyes with dumbbells, cables or bands are an excellent pec exercise that will undoubtedly add a fair amount of muscle size to anyone's pecs. A good pec routine to follow if you feel like your deltoids and triceps are overpowering your chest would be:
2 sets of seated cable flyes or "pec deck" machine for 6-8 reps
1 set of 30 degree incline dumbbell flyes for 6-8 reps
1 set of standing band flyes for 6-8 reps
Bullshit, I have built my chest entirely on this:
I defy you to find a better pec blasting workout than this.
On a more serious note....fuckface gimmick. Read this in between logging in and out of your real name :
Barnett, C., V. Kippers, & Turner, P. (1995). Effects of variation on the bench press exercise on the EMG activity of five shoulder muscles. J. Strength Cond. Res., 9, 222-227.
Also:
Welsh, E. A., Bird, M., & Mayhew, J. L. (2005). Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper body lifts. J. Strength Cond. Res., 19, 449–452.
Welsch, E. A., Bird, M., & Mayhew, J. L. (2005) examined the differences in EMG activity and times of activation for the pectoralis major and anterior deltoid when performing the concentric phase of the barbell bench press, dumbbell bench press, and the dumbbell fly. Relative time of activation of a muscle was defined as the percentage of time the muscle was active when compared with the total time of the concentric phase.
It was found that motor unit activation of both muscles was not significantly different during the three lifts. Also the dumbbell fly had significantly less relative time of activation than the barbell and dumbbell bench presses. It was therefore concluded that the dumbbell fly should be used more as an auxiliary lift whereas dumbbell and barbell bench presses may be used interchangeably in training programs.PLEASE GO FUCK OFF NOW.
