Bored by my chest exercises...

  • NickinSF

    Posts: 3

    Aug 28, 2011 8:49 AM GMT
    I'm a relative newbie to all this, but I've read about the need to vary your exercises to stop your body getting complacent. Well, for most parts of my body, I have enough exercises... except for my chest.

    In particular, I need exercises that will workout the middle my chest (inside of pecs)... would love any suggestions...
  • Posted by a hidden member.
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    Aug 28, 2011 9:21 AM GMT
    Take the anti-gay politicians and crush their heads between your hands.
    It's kinda like a chest fly, but more fun. icon_biggrin.gif
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    Aug 28, 2011 9:22 AM GMT
    What chest exercises do you currently do?
  • NickinSF

    Posts: 3

    Aug 28, 2011 11:52 AM GMT
    - chest flies
    - bench press (incline, flat, decline)
    - push ups

    sounds crap when you put it like this...
  • NickinSF

    Posts: 3

    Aug 28, 2011 11:53 AM GMT
    paulflexes saidTake the anti-gay politicians and crush their heads between your hands.
    It's kinda like a chest fly, but more fun. icon_biggrin.gif


    Where would I begin? Bachmann?
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    Aug 28, 2011 12:36 PM GMT
    NickinSF said- chest flies
    - bench press (incline, flat, decline)
    - push ups

    sounds crap when you put it like this...


    Hmm well I do those as well in my routines. You might want to also try chest press, standing chest flies or flies with a machine, and try swapping barbells for dumbbells and vice versa every now and then when you bench.
  • westdave

    Posts: 212

    Aug 28, 2011 12:39 PM GMT
    close grip pushups or bench press....if you also want to accenuate the anterior deltoid and triceps keep your elbows in close to your body ...it's a start and adds some variety...
  • sybiko

    Posts: 26

    Dec 06, 2011 11:36 PM GMT
    How many different types of pushups are you doing? (i.e. wide, normal, close hand positions, dive bomber pressups, crucifix pressups, floor flys, staggered hand pushups, decline pushups, plyometric pushups, one handed pushups, sphinx pushups, walking pressups - there are loads of variations, and all FREE!!! icon_smile.gif

    Also, play with depth of motion (i.e using pushup bars/dumbbells to increase range of motion) and alter your tempo - e.g. 4 slow push ups, followed by 4 normal ones = 1 set. Do as many sets as you can till failure.

    Hope this helps - if you are unsure of the terminology i've used, you should be able to google/youtube videos/pictures of the exercises. Or just ask me icon_smile.gif
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    Dec 06, 2011 11:53 PM GMT
    I added some new (to me) additional flies to my chest workout, and am definitely feeling it the past two chest days. I used to just do a seated fly, but now I do that and a low cable fly (http://www.youtube.com/watch?v=M1N804yWA-icon_cool.gif and a high cable fly (http://www.youtube.com/watch?v=Iwe6AmxVf7o). Then I do an incline press and a regular press.
  • sybiko

    Posts: 26

    Dec 07, 2011 12:00 AM GMT
    1st link doesn't work ^^^^

    Love Scott Herman though ;)
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    Dec 07, 2011 12:08 AM GMT
    When doing barbell bench-presses or push ups, vary the width of the grip: wide-grip (outer chest), close-grip (inner chest) or shoulder-width (mid chest). You can vary bench-presses by doing them 1) with barbells or dumbbells or 2) at an incline, decline or flat position (I know that you already do them). Finally, you can do flies with either dumbbells or cables and in different positions (high, low or regular). There's tons to do with the chest; can't really get too bored.
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    Dec 07, 2011 12:30 AM GMT
    Try serving trays, close underhand grip bench. makes a huge difference
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    Dec 07, 2011 1:36 AM GMT
    Normally don't engage in these threads anymore, but I have a mini crush on the OP so...

    Oops. That makes me a creeper, according the the RJ definition. Well, I guess I'll own my creeper.

    Back to the question...

    First, go to the RJ home page, below the "Latest Forum Topics" section, and pick "chest" from the "Choose a muscle group to view exercises:" pull down. You'll get 39 matches. Pick 10 you like, and throw them into your workout.

    As for the "middle" or "inside" focus, that's a common ask, and there's no real answer cause the pec is one big muscle with multiple attachment points around the sternum: an upper, a mid, and a lower. The muscle is also layered, in that there is a deeper (or "inner") layer, which is often misinterpreted as meaning the part closest to the sternum, rather than a slab that lays closest to your rib cage, and an outer, which is closer to the skin.

    You can't really exercise the "inner" chest as you define it in your post, as that part is just a collection point for a bunch of fibers that stretch all the way up to the shoulder attachment.

    The only way to get "inner" development (as you define it -- i.e. near the sternum) is just to make your pectorals bigger in general. This will push them out away from your rib cage and in the process, make the "crack" between them above your sternum more pronounced, and voila, you can say you have "inner pec" development. But the actual shape and how they attach is something you were born with and you can't change that.

    I'd perhaps organize your chest work based on the attachment points, making sure you hit the three groups of fibers: upper, mid, and lower. You can Google any anatomy chart to see pictures of the attachment points.

    When I do chest, I make sure to include an "upper" a "mid" and a "lower" movement. To further mix it up (and mixing things up is pretty much the only important thing in designing workouts), I slice it two additional ways: push movements vs fly movements, and then by equipment type (barbells, dumbbells, cables, and all the different types of machines for chest, of which there are a dizzying array, cause we gay boys love working chest).

    So I walk in on chest day and spin the wheel and decide first: dumbells? cables? machines? which machines? or some combo. (Usually that decision is heavily influenced by who's currently using what, as some guys love to tie up stuff for 45 minutes as if it were their own personal gym). Then I decide which one of those will be a push and which a fly (some combos don't make sense), and then I make sure I hit the upper, mid, and lower with something before I finish.

    There.

    Whew. This is another reason why I don't get into these threads anymore. I don't believe simple answers are of much help to anyone, so I kinda word vomit.

    But hey, the OP is hot, so... yeah.
  • Posted by a hidden member.
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    Dec 07, 2011 1:45 AM GMT
    Oh damn. I didn't notice that someone zombified this thread.

    Sigh. I wasted all those words on my crush and he'll probably never see em.

    * pouts *
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    Dec 07, 2011 2:11 AM GMT
    Try the "Perfect Pushup" device. It's two cylinder things with handles that you rotate as you do the pushup. Very low tech, but it really works the chest. You can get them on line or at big box stores. They're quite inexpensive. And I noticed a difference after using them just a few weeks.
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    Dec 07, 2011 2:27 AM GMT
    changing up the reps and lower the weights also give you good results, for example.

    If you normally bench 150lbs, lower it to 90-100 and do 12-15 reps, 4 sets. Make sure you feel sore in the chest area the 2 days after the workout.

    Sometimes you just need to change it up a bit.