Chest

[Detlions]

What's a good fast way of developing and tightening your chest muscles?

[Turkish Juicer]

There is no fast way of developing and tightening any muscle group in bodybuilding.

You have to go through years of training, trying different exercises for each body part with different set & rep formats and see it for yourself.

[V-ROID]

Almost sounds like a trick question. Low rep heavy bench. Follow up with some medium heavy flys. Burn that mother out twice a week and get enough protein in your diet. Soon you can walk around all disproportionate with tiny little legs like a goon. JK. 500 pushups a day won't get you there. Hard and HEAVY man!

[Gaspari1255]

Decline bench will be your friend.

[Turkish Juicer]

Decline bench will be your friend.

If I started a thread with a title ''does decline bench press work for you'', you would be surprised to hear how this particular exercise has failed to yield results for many lifters, let alone that it is a friend.

Experience that stems from trial and error is what works in lifting, not generalizations. Two have been already made above...

[Gaspari1255]

If I started a thread with a title ''does decline bench press work for you'', you would be surprised to hear how this particular exercise has failed to yield results for many lifters, let alone that it is a friend.

Experience that stems from trial and error is what works in lifting, not generalizations. Two have been already made above...

There has been numerous threads on this topic, and knowledgeable guys like Nark swear by it, where FireGuy never does them. If you don't ever try decline presses, you'll never know.

[AD]

Decline bench will be your friend.

i am not sure if you guys like ironmanmag.com. but i read an article there that agrees with this statement completely.

A: We devoted a chapter to each Ultimate Exercise for every muscle in our very first e-book, The Ultimate Mass Workout, and the decline press is the best for chest. That's because the decline hits both the lower- AND upper-pec segments, according to an EMG study published in the Journal of Strength and Conditioning Research (11:163-167. 1997). That's surprising to most, but it's true...

Electrodes were attached to both the upper and lower pectoral muscles for both exercises. Trainees used a 30-degree incline bench and a 15-degree decline bench. The study found that the incline and decline presses activated the UPPER-pec muscle EQUALLY. The lower pecs, however, are activated to a greater extent on the declines, so declines are most efficient to get development from top to bottom...

The researchers suggest that the decline press may involve greater activation of motor units and thus engage a greater portion of the pectoral mass than the incline movement...

[Back In Black]

Your friend will also be fulfilling your plan of losing 40lbs or so!

[Detlions]

Your friend will also be fulfilling your plan of losing 40lbs or so!

you are on the ball lol...
by the way 35 not 40 anymore

side note stem....my back lower back feels 100% better not doing situps every nite. its only been a fews days, but no more knots???

[V-ROID]

I love decline. It makes me feel strong. I can always do more weight than flat. I could be wrong but I was under the impression that decline works the bottom part of the chest which makes you look more defined. But as others have said, plenty of awesome chests out there that don't do decline.

[Gaspari1255]

I love decline. It makes me feel strong. I can always do more weight than flat. I could be wrong but I was under the impression that decline works the bottom part of the chest which makes you look more defined. But as others have said, plenty of awesome chests out there that don't do decline.

Dorian made it a point in one of his videos that it doesn't matter what degree the angle of the bench is, meaning; incline doesn't really necessarily target upper chest and decline doesnt necessarily target lower chest, decline gives the all around bigger chest in general.

[V-ROID]

Cool. I have been slacking on decline and will add it back in. I wonder if part of the reason being is because you can lift more weight?

[Gaspari1255]

Cool. I have been slacking on decline and will add it back in. I wonder if part of the reason being is because you can lift more weight?

My personal opinion is that it uses the least bit of secondary muscles compared to all three presses (flat, decline, incline). Flat nails the front delts and triceps, incline is pretty much a shoulder work out (if you're doing heavy inclines, then you shouldn't be military pressing) and decline uses very little delts and some tricep when locking out. That's just my two cents.

[NEMESIS RR]

Different exercises to stimulate the pecs and surrounding muscles than what they have become accustomed to. For example pushups off of 2 small medicine balls. When that becomes simple alternate raising one leg as you push up