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  1. #1
    SWOLL UP is offline Associate Member
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    Chest workout...someone please help

    Wuzzup all,

    I am really into working my chest. Lately I have been doing nothing but incline bench press because everybody that I know that works out hard-core told me that incline is the best way to shape my chest into the "Cormier" chest. I told my friend that I wanted to do flat bench because I really need to work on my lower pecs but he said that doing inclines works the whole chest and that when the top starts popping out the bottom will pop out with it. Now I am thinking I still want to do flat bench but I was wondering if I do flat bench lowering the bart to the upper part of my chest will that work the top part pretty good? I will do:

    Bar down to the lower part of my chest
    Bar down to the upper part of my chest
    and then raise my bench one or two notches for a slight incline.

    U think that would be good to work my chest into a box-looking chest?

    Thanks

  2. #2
    ravaz is offline Associate Member
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    Incline works upper
    Flat works middle area
    Decline works lower
    Throw in 3 or 4 sets of cable crossovers, and or dumbell flyes, that will work the inner part. Work on a smith machine if you want to isolate one area. Throw in some wide grip bench too to work the outer parts. You can substitute decline bench with sets of dips if you want to mix it up also.

    ravaz

  3. #3
    ALLNATERAL is offline New Member
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    There is no lower chest

    theres a middle and upper decline sucks

  4. #4
    Jef-El's Avatar
    Jef-El is offline Associate Member
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    Quote Originally Posted by ravaz
    Incline works upper
    Flat works middle area
    Decline works lower
    Throw in 3 or 4 sets of cable crossovers, and or dumbell flyes, that will work the inner part. Work on a smith machine if you want to isolate one area. Throw in some wide grip bench too to work the outer parts. You can substitute decline bench with sets of dips if you want to mix it up also.

    ravaz

    Incline=upper, Flat=middle/whole, decline/LFdips=lower

    There is no such thing as inner chest. The muscle runs horizontally, and when flexed, contracts evenly thru-out the entire length.

    Smith machine is ok when working alone, but could cause alot of injury.

    As far as the way your insertion points are(shape/box-shaped) is almost strictly ginetics, if not entirely.
    Last edited by Jef-El; 08-21-2004 at 04:38 PM.

  5. #5
    LM1332 Guest
    decline/flat do the samething. Now if you want your chest to be huge. No matter what your friends tell you gotta do. Dips, Flat, and Incline followed by Flys

  6. #6
    sloppy is offline New Member
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    dips elbows out,head down,lean in

  7. #7
    Deezuhl is offline Anabolic Member
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    Quote Originally Posted by ALLNATERAL
    There is no lower chest

    theres a middle and upper decline sucks
    agreed, i dont even go near decline. I do dips with my elbows flared all the way out and legs out not chest forward and that defines the bottom part of the pec best for me.

  8. #8
    Will Power's Avatar
    Will Power is offline Banned
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    Dips and DB flys give me the best pumps,

  9. #9
    Dude-Man's Avatar
    Dude-Man is offline Anabolic Member
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    ok. mass building for the chest in a nutshell.

    4 sets bench press, 5-8 reps/set
    4 sets incline dumbell press, 5-8 reps/set
    4 sets heavy weighted dips, 5-8 reps/set

  10. #10
    Deezuhl is offline Anabolic Member
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    Quote Originally Posted by Dude-Man
    ok. mass building for the chest in a nutshell.

    4 sets bench press, 5-8 reps/set
    4 sets incline dumbell press, 5-8 reps/set
    4 sets heavy weighted dips, 5-8 reps/set
    Pretty much what i do. I also do the pec deck flye for a controlled movement at the end. I moved my bench from 205 to 315 in about 12 weeks doing those 4 exercises all pyramid.

  11. #11
    DaGCHILD's Avatar
    DaGCHILD is offline Junior Member
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    Hye dude-man....so do you recommend doing Db Incline's over incline BB? Or do you switch it up?

  12. #12
    Deezuhl is offline Anabolic Member
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    Quote Originally Posted by DaGCHILD
    Hye dude-man....so do you recommend doing Db Incline's over incline BB? Or do you switch it up?
    Puts less strain on the shoulders i think is why. for me thats why i do it.

  13. #13
    DaGCHILD's Avatar
    DaGCHILD is offline Junior Member
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    So youo always dp DB incline? never any BB for any incline?

  14. #14
    Deezuhl is offline Anabolic Member
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    Quote Originally Posted by DaGCHILD
    So youo always dp DB incline? never any BB for any incline?
    i wouldnt say never. I do hit the BB but not regularly. I do it just every now and then for a little change. worst part is i do it on the smith usually.

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