best chest building exercise????

[doriancutlerman]

I love dips because they're easy to execute with a lot of weight, but I think decline movements often get a bum rap.  Decline DB presses are an excellent pec movement.  Decline BB is solid, too, but too many people short-range them ... of course it's gonna suck should you only lower the weight to your gut!  

[XFACTOR]

Flat bench dumbbell press has worked awesome for me.

[JasonH]

Dumbbell presses on the flat bench or very shallow incline.

[DroppingPlates]

Turning your PC off is the first step.

[Mr Nobody]

Turning your PC off is the first step.

Yes agreed. 

[LiftEaTsLeEpRePeAt]

Yes agreed. 

lies  lies lies   nothing is accomplished without getbig

[nasum]

Cos with flat bench press chest is last fucking thing that's hit, total waste of time exercise purely for stroking cock.

 

That's not true though, the stimulus for muscle growth is largely a by product of the time a muscle spends under tension, combined with the load that is creating the tension. Reacting to a supra-physiological stimulus combined with proper nutrition, (and as galeniko says) blood flow to a particular to muscle during exercise is what prompts muscle fibres to get bigger and stronger.

You cannot bench press without your chest being under tension. And if you're benching properly the tris, shoulders, and chest should work synergistically to produce the force of the lift.

While you can build a chest without benching, I would say flat bench is an excellent starting point for anyone looking to build a solid upper body. Combined with incline dumbbells to promote balanced growth between the upper and lower portions of the pecs.

[nasum]

Because bench pressing is a compound movement... Like squats.

You use your shoulders and triceps to assist you. That's why bench pressing, squatting, and dead lifting are used for measuring strength... Not cable crossovers or leg extensions.  

By that logic leg extensions build better legs than squats, which we know isn't true.

I'm sure you can build decent legs with just extensions, but the largest and best legs in the sport (platz for example) are the product of squatting extremely heavy weights.

Besides who doesn't like heavy fucking compounds? Why would you go the gym to fuck around with something that won't challenge you physically and mentally?

[Uncle Junior]

That's not true though, the stimulus for muscle growth is largely a by product of the time a muscle spends under tension, combined with the load that is creating the tension. Reacting to a supra-physiological stimulus combined with proper nutrition, (and as galeniko says) blood flow to a particular to muscle during exercise is what prompts muscle fibres to get bigger and stronger.

You cannot bench press without your chest being under tension. And if you're benching properly the tris, shoulders, and chest should work synergistically to produce the force of the lift.

While you can build a chest without benching, I would say flat bench is an excellent starting point for anyone looking to build a solid upper body. Combined with incline dumbbells to promote balanced growth between the upper and lower portions of the pecs.

So you think the primary muscle group being worked the hardest (or which spends the most amount of time under tension is Chest), because I would suggest to you that in fact the arms, in particular triceps, front delt's and lats carry more time under tension than the pectoral muscles do with the flat barbell bench press and when they do it is for very limited ROM.

Notwithstanding above the barbell bench press is responsible for more rotator cuff and shoulder injuries than any other exercise and why Jay Cutler, Dorian Yates amongst many others don't advocate doing it.

Simply put there are far better options.

[snx]

My favorite exercise is something I've never seen done by anyone. Maybe I even invented it...probably not though.

You put yourself in a seated chest press machine. Then, you turn your body to the side against the chair, so your upper lat and side delt are resting against the seat. Then, you grasp the handle that you're facing (your back should be facing the other handle). Then, one arm at a time, you press the handle you're facing.

The handle's trajectory is across your chest, instead of away from your chest.

It's not like I've invented a magic angle or plane of movement...it's just new to me. When I do it, I get an insane contraction and pump, it's easy on my rotator cuffs, and it allows for a great stretch and squeeze.

Anyways, if you can decipher what I'm trying to explain, give it a shot. It's not a "heavy weight at all costs" exercise. It's a groove movement. Some of us older guys have to groove our lifts for the pump and burn nowadays...this one works nicely for me.

Another movement I like (I like unilateral work, by the way):

You go to a standing cable apparatus, and put the single handle on it. Grasp the handle, and turn away from the machine (face away from the stack). Then, step away from the apparatus so you can feel the stretch, and simply press the handle down and away (the closest approximation would be a 1-arm decline dumbell press type of groove). I like it because of the constant tension, I don't have to get myself into a ridiculous decline bench (if your gym even has one), it's easy on the shoulders, you get a great contraction, and there's a bit of ab work in there too as you brace your upper body against the weight stack pulling you back. Give it a shot if you're bored.

I can't believe I just posted training advice on getbig.

[Uncle Junior]

My favorite exercise is something I've never seen done by anyone. Maybe I even invented it...probably not though.

You put yourself in a seated chest press machine. Then, you turn your body to the side against the chair, so your upper lat and side delt are resting against the seat. Then, you grasp the handle that you're facing (your back should be facing the other handle). Then, one arm at a time, you press the handle you're facing.

The handle's trajectory is across your chest, instead of away from your chest.

It's not like I've invented a magic angle or plane of movement...it's just new to me. When I do it, I get an insane contraction and pump, it's easy on my rotator cuffs, and it allows for a great stretch and squeeze.

Anyways, if you can decipher what I'm trying to explain, give it a shot. It's not a "heavy weight at all costs" exercise. It's a groove movement. Some of us older guys have to groove our lifts for the pump and burn nowadays...this one works nicely for me.

Another movement I like (I like unilateral work, by the way):

You go to a standing cable apparatus, and put the single handle on it. Grasp the handle, and turn away from the machine (face away from the stack). Then, step away from the apparatus so you can feel the stretch, and simply press the handle down and away (the closest approximation would be a 1-arm decline dumbell press type of groove). I like it because of the constant tension, I don't have to get myself into a ridiculous decline bench (if your gym even has one), it's easy on the shoulders, you get a great contraction, and there's a bit of ab work in there too as you brace your upper body against the weight stack pulling you back. Give it a shot if you're bored.

I can't believe I just posted training advice on getbig.

I don't understand but it sounds interesting could you please possibly draw a picture or diagram, cos I wanna try this.

Thanks

[local hero]

a huge LOL at the dbell pullover, or any other pullover for that matter.... why on earth people claim this to be a pec exersize is beyond me?

pullovers work lats, seratus with an incy bit of chest recruitment

[Go 4 It]

Reverse bench, dips, pushups...

[local hero]

reverse bench and even dips fry my triceps too much,,,, i dont think you can go past dumbell presses, at any angke that suits you, i even fucked around with floor dbell presses for a while to get round shoulder issues

 im into using cables as a warm up these days, not for crossovers but leaning into it and using it as a press, no shoulder pain at all, pure chest, shoulder issued bodybuilders should try this 1st

[Straw Man]

I love dips because they're easy to execute with a lot of weight, but I think decline movements often get a bum rap.  Decline DB presses are an excellent pec movement.  Decline BB is solid, too, but too many people short-range them ... of course it's gonna suck should you only lower the weight to your gut!  

these have recently become a favorite of mine

[funk51]

 

[DroppingPlates]

Good ribcage, poor chest

[funk51]

Good ribcage, poor chest

[Thick Nick]

a huge LOL at the dbell pullover, or any other pullover for that matter.... why on earth people claim this to be a pec exersize is beyond me?

pullovers work lats, seratus with an incy bit of chest recruitment

Pullovers expand your rib cage. A bigger rib cage equals a deeper chest... See Arnold's side chest.

Also see you exposing yourself as an amateur.

[DroppingPlates]

^^
Cute

[Thick Nick]

By that logic leg extensions build better legs than squats, which we know isn't true.

I'm sure you can build decent legs with just extensions, but the largest and best legs in the sport (platz for example) are the product of squatting extremely heavy weights.

Besides who doesn't like heavy fucking compounds? Why would you go the gym to fuck around with something that won't challenge you physically and mentally?

I almost always do heavy compounds. He asked why isolation is better for building muscle then compound. What you say is both true and false at the same time. Your legs grow from squatting obviously, but if you JUST squatted you'd LOOK like shit.

If that wasn't the case, all you would have to do is bench, squat, and deadlift. Even powerlifters don't do just those exercises.

[local hero]

Pullovers expand your rib cage. A bigger rib cage equals a deeper chest... See Arnold's side chest.

Also see you exposing yourself as an amateur.

poppycock!........... ribs arent pecs, ribs are also genetic, 100's of 70's bodybuilders done them as staple, only a few pulled it off

[Thin Lizzy]

These guys seem to have gotten pretty good results from flat benches. I believe most of the injuries suffered doing compounds, benches and squats, are a result of simply going too heavy.

[LiftEaTsLeEpRePeAt]

My favorite exercise is something I've never seen done by anyone. Maybe I even invented it...probably not though.

You put yourself in a seated chest press machine. Then, you turn your body to the side against the chair, so your upper lat and side delt are resting against the seat. Then, you grasp the handle that you're facing (your back should be facing the other handle). Then, one arm at a time, you press the handle you're facing.

The handle's trajectory is across your chest, instead of away from your chest.

It's not like I've invented a magic angle or plane of movement...it's just new to me. When I do it, I get an insane contraction and pump, it's easy on my rotator cuffs, and it allows for a great stretch and squeeze.

Anyways, if you can decipher what I'm trying to explain, give it a shot. It's not a "heavy weight at all costs" exercise. It's a groove movement. Some of us older guys have to groove our lifts for the pump and burn nowadays...this one works nicely for me.

Another movement I like (I like unilateral work, by the way):

You go to a standing cable apparatus, and put the single handle on it. Grasp the handle, and turn away from the machine (face away from the stack). Then, step away from the apparatus so you can feel the stretch, and simply press the handle down and away (the closest approximation would be a 1-arm decline dumbell press type of groove). I like it because of the constant tension, I don't have to get myself into a ridiculous decline bench (if your gym even has one), it's easy on the shoulders, you get a great contraction, and there's a bit of ab work in there too as you brace your upper body against the weight stack pulling you back. Give it a shot if you're bored.

I can't believe I just posted training advice on getbig.

did this.......... fuck yeah talk about isolating the chest   boom goes the pectoral muscles

[galeniko]

My favorite exercise is something I've never seen done by anyone. Maybe I even invented it...probably not though.

You put yourself in a seated chest press machine. Then, you turn your body to the side against the chair, so your upper lat and side delt are resting against the seat. Then, you grasp the handle that you're facing (your back should be facing the other handle). Then, one arm at a time, you press the handle you're facing.

The handle's trajectory is across your chest, instead of away from your chest.

It's not like I've invented a magic angle or plane of movement...it's just new to me. When I do it, I get an insane contraction and pump, it's easy on my rotator cuffs, and it allows for a great stretch and squeeze.

Anyways, if you can decipher what I'm trying to explain, give it a shot. It's not a "heavy weight at all costs" exercise. It's a groove movement. Some of us older guys have to groove our lifts for the pump and burn nowadays...this one works nicely for me.

Another movement I like (I like unilateral work, by the way):

You go to a standing cable apparatus, and put the single handle on it. Grasp the handle, and turn away from the machine (face away from the stack). Then, step away from the apparatus so you can feel the stretch, and simply press the handle down and away (the closest approximation would be a 1-arm decline dumbell press type of groove). I like it because of the constant tension, I don't have to get myself into a ridiculous decline bench (if your gym even has one), it's easy on the shoulders, you get a great contraction, and there's a bit of ab work in there too as you brace your upper body against the weight stack pulling you back. Give it a shot if you're bored.

I can't believe I just posted training advice on getbig.

actualy, i do that to.

and do the same for back, jsut reversed ofc.