Chest exercises?

  • Posted by a hidden member.
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    Aug 15, 2014 6:30 PM GMT
    Hi just wondering what exercises are good for building up inner /mid chest? I feel like I can get some growth with chest press but the centre doesn't look built up or solid.

    I want pecs that look like two big square pads or shields haha
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    Aug 15, 2014 6:37 PM GMT
    Fly's
  • Destinharbor

    Posts: 4433

    Aug 15, 2014 9:37 PM GMT
    Fly's, close grip presses, dips with your chest held at about a 30 degree angle forward.
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    Aug 15, 2014 11:17 PM GMT
    B_est84 saidHi just wondering what exercises are good for building up inner /mid chest? I feel like I can get some growth with chest press but the centre doesn't look built up or solid.

    I want pecs that look like two big square pads or shields haha


    There are no site specific exercises. The science doesn't support that. That nonsense, and has no basis in fact.

    Muscle either move in a plane of motion, or not.

    That being said, read up on sarcoplasmic hypertrophy.

    Flies are very effective, as are incline press. Flat bench involves a lot of shoulders and triceps. Multi-muscle / compound exercises aren't bad (in fact, they're good,), but, flies, decline presses, and incline presses, through a full range of motion (the dumbbell should touch your chest each and every time, will serve to help you grow, stretch the muscle, and prevent injury.
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    Aug 16, 2014 1:53 AM GMT
    [quote][cite]chuckystud said[/cite]
    B_est84 saidHi just wondering what exercises are good for building up inner /mid chest? I feel like I can get some growth with chest press but the centre doesn't look built up or solid.

    I want pecs that look like two big square pads or shields haha


    There are no site specific exercises. The science doesn't support that. That nonsense, and has no basis in fact.

    Muscle either move in a plane of motion, or not.

    That being said, read up on sarcoplasmic hypertrophy.

    Flies are very effective, as are incline press. Flat bench involves a lot of shoulders and triceps. Multi-muscle / compound exercises aren't bad (in fact, they're good,), but, flies, decline presses, and incline presses, through a full range of motion (the dumbbell should touch your chest each and every time, will serve to help you grow, stretch the muscle, and proven injury.[/quote


    Thanks man that's helpful
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    Aug 16, 2014 2:53 AM GMT
    I recommend a device called "The Perfect Pushup," two cylinders that rotate as you do the pushup. You can get them online or at many big box stores. It's helped me a lot with my chest.
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    Aug 16, 2014 4:21 AM GMT
    chukystud
    You're forgetting basic agonist, synergist and stabiliser principles in over structuring the movement.
    Your ROM is too deep and brings in serratus anterior under heavy load - that you've begun with pec major.
    also - as mentioned above ...start working in the fact that while muscle length tension needs to be optimal, you achieve different loadings beside physical weight and range. eg. consider the synergist role adding width to a muscle development. (which was the question asked)
    Muscle are multiple sarcomeres - not a single strand and you need to be throwing loadings onto a muscle using exercises that allow pulsing through the entire muscle. Try a single arm db press on a fitball - 1 leg raised and you will see how that works

    Anotehr way to think about this is - the bench press is not a functional exercise. In other words, chest flexion in real life , like sports, is achieved with whole body integration producing angles on to the chest, by virtue of the leg and core position during the movement....that will rarely be at a perpetual same angle.
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    Aug 16, 2014 6:09 AM GMT
    B_est84 saidHi just wondering what exercises are good for building up inner /mid chest? I feel like I can get some growth with chest press but the centre doesn't look built up or solid.

    I want pecs that look like two big square pads or shields haha
    icon_question.gif


    Old school push ups, but do them with your feet elevated above your head and narrow spacing for inner pecs. Do them in every morning rather than the evening and you will see a difference in a month. The shape however is genetic.
  • buddycat

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    Aug 16, 2014 6:22 AM GMT
    Interesting I am going to have to change up my exercises or add to them. I don't need to work my shoulders and triceps. I already do military press, shoulder press, and triceps.
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    Aug 16, 2014 11:27 PM GMT
    gymboymelb saidchukystud
    You're forgetting basic agonist, synergist and stabiliser principles in over structuring the movement.
    Your ROM is too deep and brings in serratus anterior under heavy load - that you've begun with pec major.
    also - as mentioned above ...start working in the fact that while muscle length tension needs to be optimal, you achieve different loadings beside physical weight and range. eg. consider the synergist role adding width to a muscle development. (which was the question asked)
    Muscle are multiple sarcomeres - not a single strand and you need to be throwing loadings onto a muscle using exercises that allow pulsing through the entire muscle. Try a single arm db press on a fitball - 1 leg raised and you will see how that works

    Anotehr way to think about this is - the bench press is not a functional exercise. In other words, chest flexion in real life , like sports, is achieved with whole body integration producing angles on to the chest, by virtue of the leg and core position during the movement....that will rarely be at a perpetual same angle.


    You're right, and that's why dumbbells are superior to machines.
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    Aug 17, 2014 5:30 AM GMT
    Dumbbell excercises are the best imo. Incline press. Decline press. And then bench press with barbell.

    I feel that dumbbells work the muscles more than a barbell.
  • buddycat

    Posts: 1874

    Aug 23, 2014 9:41 AM GMT
    I was searching for this thread and there seems to be many on this topic.

    I started doing inclined bench press. It seems harder especially if you push up from your chest and don't let gravity pull the bar back some. I had to drop my weight a little just to do a few sets of 10 when I normally do 100-110 5 sets of 10 regular bench press. Don't need to work shoulders already do that, shoulder press and military press behind my head. People on Bodybuilding.com say it is the same but it just seems you work more back when you bring the bar behind your head.