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im going to be following something like the max-ot training, 9sets for big msucle groups and 6sets for small muscle groups, but i cant decide on a third chest exercise so what do you think i should throw in the mix?
1st:incline bench
2nd:flat db press
3rd:?????????
what do you think?
Decline flys
I'd throw in decline dumbbell presses and turn your palms in together at the top of the movement. If it were me ,I'd rotate between incline and decline every other workout as the starting exercise for my chest session. JMO
And pushups
i was actually thinking about vertical hammer strength, like what dorian yates uses, because after doing the 2 free weight exercises your stabilizers are toast, so i was thinking if you were to pick an exercise to basically fatigue the chest beyond its limits it have to be something that would zero in on it but also be a basic movement???
A Decline movement: decline bar, flyes, weighted dips leaning forward, decline dumbells, etc.
Decline is a waste IMO. I didnt see any significant gains over flat bench. 4 core movements I use are.
flat bench
incline db press
incline db flye
Weighted dips
those 4 will blow your chest out.
i agree with you when it comes to decline movements!Quote:
Originally Posted by Fat Mike
i will third that. i am not a believer in declinesQuote:
Originally Posted by HOLLYWOOD
i also dont believe in declines, i believe firmly in all incline movements as a focus
i would add weighted dips. in my opinion flat bench incline bench and weighted dips are the three core chest movements.
Do it like this hereQuote:
Originally Posted by HOLLYWOOD
1-incline bench
2-any fly movement like crosovers or incline flys or flat bench flys well you get the point
3-flat dumbell press
I personally do more but if I had to choose three those would be it in that order.