Best pec exercise

  • FireDoor211

    Posts: 1030

    Nov 13, 2013 6:26 PM GMT
    Which exercises/routines do you think are best for developing some great pecs?
  • FireDoor211

    Posts: 1030

    Nov 13, 2013 7:05 PM GMT
    4xsandbetter saidPush ups are both simple and effective. Trying doing a variety of them -- regular, military, wide hands, narrow hands, declines, etc.


    Did you get yours mostly from push ups?
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    Nov 13, 2013 7:31 PM GMT
    I like dumbbell chest routines, some guys like cables, some prefer straight bar, and some like pushups. You really just have to put yourself on a workout and change it up every month and experiment to find out what works best for you. The common wisdom these days is to change things up regularly just to keep the muscles confused -- so they are confused into thinking they need to grow more.
  • FireDoor211

    Posts: 1030

    Nov 13, 2013 7:36 PM GMT
    Nivek saidI like dumbbell chest routines, some guys like cables, some prefer straight bar, and some like pushups. You really just have to put yourself on a workout and change it up every month and experiment to find out what works best for you. The common wisdom these days is to change things up regularly just to keep the muscles confused -- so they are confused into thinking they need to grow more.


    I've heard this, about muscle confusion. I try to change it up every couple weeks. Do you think increasing weight is enough of a change or should the whole routine change?

    I alternate between cables, dumbbells, barbells and push ups. I really like how I feel after cables, I feel pretty great after a barbell set too.
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    Nov 13, 2013 7:49 PM GMT
    FireDoor211 said
    Nivek saidI like dumbbell chest routines, some guys like cables, some prefer straight bar, and some like pushups. You really just have to put yourself on a workout and change it up every month and experiment to find out what works best for you. The common wisdom these days is to change things up regularly just to keep the muscles confused -- so they are confused into thinking they need to grow more.


    I've heard this, about muscle confusion. I try to change it up every couple weeks. Do you think increasing weight is enough of a change or should the whole routine change?

    I alternate between cables, dumbbells, barbells and push ups. I really like how I feel after cables, I feel pretty great after a barbell set too.


    Have a repertoire of the following exercises, and choose 5-6 exercises @ 3-4 sets per exercise:

    Press
    Wide press
    Incline press
    Decline press
    Fly
    Incline fly
    Decline fly
    Cable cross
    Dips
    Pullovers
    Pushup wide or narrow grip

    Then alternate your press and fly exercises among cable/barbell/dumbbell as often as you feel. This will hit your pecs from all angles, fill you out and square you off, and get you super pumped.

    Bodybuilding is NOT powerlifting-- it's sculpting, so don't get hung up on always having to increase your weight in the same old routine. You'll waste time and grow stale.
  • laxer1985

    Posts: 10

    Nov 13, 2013 7:54 PM GMT
    I find dips on olympic rings to be very effective.
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    Nov 13, 2013 8:24 PM GMT
    Push ups. Period.
  • FireDoor211

    Posts: 1030

    Nov 13, 2013 9:06 PM GMT
    Alexxx5 said
    FireDoor211 said
    Nivek saidI like dumbbell chest routines, some guys like cables, some prefer straight bar, and some like pushups. You really just have to put yourself on a workout and change it up every month and experiment to find out what works best for you. The common wisdom these days is to change things up regularly just to keep the muscles confused -- so they are confused into thinking they need to grow more.


    I've heard this, about muscle confusion. I try to change it up every couple weeks. Do you think increasing weight is enough of a change or should the whole routine change?

    I alternate between cables, dumbbells, barbells and push ups. I really like how I feel after cables, I feel pretty great after a barbell set too.


    Have a repertoire of the following exercises, and choose 5-6 exercises @ 3-4 sets per exercise:

    Press
    Wide press
    Incline press
    Decline press
    Fly
    Incline fly
    Decline fly
    Cable cross
    Dips
    Pullovers
    Pushup wide or narrow grip

    Then alternate your press and fly exercises among cable/barbell/dumbbell as often as you feel. This will hit your pecs from all angles, fill you out and square you off, and get you super pumped.

    Bodybuilding is NOT powerlifting-- it's sculpting, so don't get hung up on always having to increase your weight in the same old routine. You'll waste time and grow stale.


    This is great dude, thanks. And your pecs look pretty well rounded too. How many days a week would you say you work on pecks?
  • FireDoor211

    Posts: 1030

    Nov 13, 2013 9:07 PM GMT
    The_Perfect_Ashlar saidPush ups. Period.


    obviously this works well for you, nice rack. That's seriously all you do is pushups? How frequent, how many reps a day?
  • ThatSwimmerGu...

    Posts: 3755

    Nov 14, 2013 12:20 AM GMT
    As fun as they are I start with 50 pushups every morning when I wake up, also I usually add them into a superset, or between sets at the gym.
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    Nov 14, 2013 12:37 AM GMT
    I use a device called "The Perfect Pushup," two cylinders that rotate as you do the pushup. You can get them on line. They're great for pumping your chest.
  • FireDoor211

    Posts: 1030

    Nov 14, 2013 12:43 AM GMT
    ThatSwimmerGuy saidAs fun as they are I start with 50 pushups every morning when I wake up, also I usually add them into a superset, or between sets at the gym.


    I like this idea. Doing 50 push-ups fresh out of bed. I think I'm going to have to look up supersets though.
  • FireDoor211

    Posts: 1030

    Nov 14, 2013 12:44 AM GMT
    4xsandbetter said
    FireDoor211 said
    4xsandbetter saidPush ups are both simple and effective. Trying doing a variety of them -- regular, military, wide hands, narrow hands, declines, etc.


    Did you get yours mostly from push ups?


    I do mostly bodyweight exercises. So, pushups, pullups, and situps are a regular part of the routine.

    I guess it depends on how big you want to get as well. In my case, I just go for definition instead of size.


    I'm not crazy about size, I'd like to lean up, but keep my chest.
  • FireDoor211

    Posts: 1030

    Nov 14, 2013 12:45 AM GMT
    LittleDudeWithMuscles saidI use a device called "The Perfect Pushup," two cylinders that rotate as you do the pushup. You can get them on line. They're great for pumping your chest.


    Really, I thought they were just a gimmicky work out device? Hmm.
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    Nov 14, 2013 12:49 AM GMT
    FireDoor211 said
    LittleDudeWithMuscles saidI use a device called "The Perfect Pushup," two cylinders that rotate as you do the pushup. You can get them on line. They're great for pumping your chest.


    Really, I thought they were just a gimmicky work out device? Hmm.



    I thought so too. . . then I started using them and I really like the results. . . they're very inexpensive, I think $40. . . give them a try
  • FireDoor211

    Posts: 1030

    Nov 14, 2013 12:54 AM GMT
    LittleDudeWithMuscles said
    FireDoor211 said
    LittleDudeWithMuscles saidI use a device called "The Perfect Pushup," two cylinders that rotate as you do the pushup. You can get them on line. They're great for pumping your chest.


    Really, I thought they were just a gimmicky work out device? Hmm.



    I thought so too. . . then I started using them and I really like the results. . . they're very inexpensive, I think $40. . . give them a try


    I guess if strangers on the internet say it's good it has to be right? Lol. I'll give it a shot.
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    Nov 14, 2013 5:38 AM GMT
    I tried Perfect Push-up for awhile and discovered that it gave me some terrible lingering headaches! I stopped using it and they went away. My body must be weird.
  • Jard_03

    Posts: 15

    Nov 14, 2013 1:17 PM GMT
    4xsandbetter saidPush ups are both simple and effective. Trying doing a variety of them -- regular, military, wide hands, narrow hands, declines, etc.


    I agree push-ups are better for me than any bench. When I do them regularly I get better muscle endurance as well as size.
  • FireDoor211

    Posts: 1030

    Nov 14, 2013 1:45 PM GMT
    BlackJockTN saidI tried Perfect Push-up for awhile and discovered that it gave me some terrible lingering headaches! I stopped using it and they went away. My body must be weird.


    That's a little odd... is there any chance you have high blood pressure? Or could you have been not breathing freely when you did your push ups?
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    Nov 14, 2013 4:53 PM GMT
    Jard_03 said
    4xsandbetter saidPush ups are both simple and effective. Trying doing a variety of them -- regular, military, wide hands, narrow hands, declines, etc.


    I agree push-ups are better for me than any bench. When I do them regularly I get better muscle endurance as well as size.


    for me benching and dumbbells work better; i work from low and heavy, to lighter and higher reps
  • FireDoor211

    Posts: 1030

    Nov 14, 2013 5:54 PM GMT
    Tempuro said
    Jard_03 said
    4xsandbetter saidPush ups are both simple and effective. Trying doing a variety of them -- regular, military, wide hands, narrow hands, declines, etc.


    I agree push-ups are better for me than any bench. When I do them regularly I get better muscle endurance as well as size.


    for me benching and dumbbells work better; i work from low and heavy, to lighter and higher reps


    Oh yeah, I used to do that with my arms. I never really considered doing chest exercises that way. Great idea. SO what do you start with 85% your rep max then go down from there each set?
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    Nov 14, 2013 6:10 PM GMT
    LittleDudeWithMuscles saidI use a device called "The Perfect Pushup," two cylinders that rotate as you do the pushup. You can get them on line.
    They're great for pumping your chest.


    Recently switched to pushups when my gym decommissioned its pec deck. Also got the Perfect Pushups. It's nice that they rotate, but using the gym's fixed handle pushup grips gives me about the same quality pecs workout...as do regular pushups. For me, it's quality over quantity: focus on form, not the number of reps. If you have any joint issues in your shoulders, the rotating grips might be the way to go. My yoga instructor says to keep your elbows as close to your sides as possible to de-stress the shoulders. The rotation seems to facilitate that.
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    Nov 15, 2013 2:54 PM GMT
    FireDoor211 said
    Tempuro said
    Jard_03 said
    4xsandbetter saidPush ups are both simple and effective. Trying doing a variety of them -- regular, military, wide hands, narrow hands, declines, etc.


    I agree push-ups are better for me than any bench. When I do them regularly I get better muscle endurance as well as size.


    for me benching and dumbbells work better; i work from low and heavy, to lighter and higher reps


    Oh yeah, I used to do that with my arms. I never really considered doing chest exercises that way. Great idea. SO what do you start with 85% your rep max then go down from there each set?


    so an example routine might look like this (excl warm up):
    - 3 sets of 5 reps: dumb press / bench press (compound)

    - 3 sets of 6 reps: incl dumbl pr / dumb pr

    - 3 sets of 8 reps: flys of some sort

    - 3 sets of 10 reps: cable work

    and possibly: 1 set of 40 reps (pushups, cable work, etc)
    usually at 6 or 8 i start supersetting
  • FireDoor211

    Posts: 1030

    Nov 15, 2013 5:06 PM GMT
    Wednesday is usually chest day for me, but I did 50 push-ups as soon as I got out of bed. It filled out my chest pretty good. Thanks for the tips.
  • FireDoor211

    Posts: 1030

    Nov 20, 2013 9:48 PM GMT
    Thanks for all the advice guys. I've been using a mix of all your advice and my chest looks and feels much fuller. I wake up every day and do 50-100 push ups, sometimes a few more if I'm not doing anything. And I'm mixing up my chest exercises. I've noticed a change already. So thank you all for taking the time!