1 Month Progress

[gya321]

I believe hes talking about the decline hammer strength machine.

[HammerCurler]

I believe hes talking about the decline hammer strength machine.

****, there isn't one of those at the gym I lift at.

[ReX357]

I believe hes talking about the decline hammer strength machine.

Yeah, that's what I'm talking about. This thing works your lower pec real good.

[bronzebeefcake]

Lose the flys unless youre using them for stretch....Hit the chest hard and heavy with barbell flat or inclined presses as well as dumbell presses and weighted dips....

[ReX357]

Lose the flys unless youre using them for stretch....Hit the chest hard and heavy with barbell flat or inclined presses as well as dumbell presses and weighted dips....

I personally don't like to use dips for my chest. They work way better for the tris. Grip is not wide enough to hit the chest good IMO. Also, you can see is inner pec is lacking so I say don't lose the flies.

[bronzebeefcake]

I personally don't like to use dips for my chest. They work way better for the tris. Grip is not wide enough to hit the chest good IMO. Also, you can see is inner pec is lacking so I say don't lose the flies.

Weighted dips work great for me...Its all in the angle, try not to stay staright up that way the tris are not used as much and go deeeeep and avoid lock out....Also we have a dip bar that the grip with tapers so theres a nwider side to it.....

I hear you on the flies, but he need to add some volume to his chest over all....He doesnt need focus on one area of it but rather adding slabs of muscle to it.....The flies will come into play later....

[SwoleCat]

I hear you on the flies, but he need to add some volume to his chest over all....He doesnt need focus on one area of it but rather adding slabs of muscle to it.....The flies will come into play later....

Yup!

~SC~

[bronzebeefcake]

Yup!

~SC~

Sup big guy, so this is where you keep yourself nowdays....Hope things are well for you....

[angelxterminator]

I personally don't like to use dips for my chest. They work way better for the tris. Grip is not wide enough to hit the chest good IMO. Also, you can see is inner pec is lacking so I say don't lose the flies.

I would tend to agree that incorportating some flies into the workout would be beneficial...

My chest day looks like this: (hopefully swole wont tear me up for how many sets i do )

Flat bench 4 sets, 12, 10, 8, 6
Flat flies really stretching 12 10 8 6
Incline bench, same rep scheme
incline dumbell press same rep scheme

Then i go on to do skulls, french presses and dips (2 sets each)

[angelxterminator]

I think i'm going to back off 4 sets so i only have 12, and start to incorporate more rest-pause reps, and static holds. I'll probably take out the incline barbell, as the inc. dumbell straps mass on my chest like no other!

[O.fO.shO]

I would tend to agree that incorportating some flies into the workout would be beneficial...

My chest day looks like this: (hopefully swole wont tear me up for how many sets i do )

Flat bench 4 sets, 12, 10, 8, 6
Flat flies really stretching 12 10 8 6
Incline bench, same rep scheme
incline dumbell press same rep scheme

Then i go on to do skulls, french presses and dips (2 sets each)

I also agree . My chest happenes to be my strong point . And it got that way without a doubt from flies . But everyone is different i guess .

[Dude-Man]

I personally don't like to use dips for my chest. They work way better for the tris. Grip is not wide enough to hit the chest good IMO. Also, you can see is inner pec is lacking so I say don't lose the flies.

1. Weighted dips are awesome for chest. Try leaning forward a little bit.
2. There is no way to work your "inner" our "outter" chest, only upper and lower. I think he should drop the flies and focus on heavy, mass building motions... Incline dumbells, flat barbell bench, and weighted dips.

To the poster, consider slowing your movements down if you don't do this already. I see far too many guys bouncing, arching, not touching their chest with the bar, etc. Think 1 mississipi 2 as you lower the bar/dumbells. Using incorrect form may allow you to use more weight, but it certainly doesn't work your muscles.

[ReX357]

What I like with flies is the stretch portion of the exercise. It's expands the fasciae and allows more growth. I personally always had problems with my chest and I think the flies helped me tremendously.

I say do whatever works. Try what people told you on here and see which exercises you feel the most then incorporate them in your routine.

[TUnit]

Another thing you could try for your chest, i dont know what they are called but is to get on the cables and put it on the lowest height and keep your arms straight by your side and come up with your arms straight, palms facing the ceiling until your arms are parallel to the floor and squeeze as hard as possible. My friend just calls them sweeps but those always pump my chest up the most!