My Chest - UK-Muscle Body Building Community

R1 Mad · 30-03-2006, 05:05 PM

Need some advice.

I have been doing lay down fly's for working the chest area but I'm finding that it's just building up the outside half of my chest. Is there a move that will work more of the base area and centre?

Kane · 30-03-2006, 05:14 PM

I use narrow grip bench presses for the mid chest and decline dumbell presses for my lower chest. Are these the areas you are referring to?

Ari · 30-03-2006, 10:05 PM

could try cross cable cross overs

crazycacti · 30-03-2006, 10:37 PM

BB/DB Flat bench
BB/DB Incline bench...

imo just stick to these - if you stall one one swap to another - nothing gives you overall development of the chest and triceps as a press

Close grip are primarily for triceps
Cable crossovers aren't really going to build mass

BIG-UNC · 31-03-2006, 07:37 AM

DIPS...unc

crazycacti · 31-03-2006, 09:10 AM

bang on above again - there is one i've missed out!

**big** · 31-03-2006, 12:58 PM

As said by cacti and unc, drop the isolation stuff and work on proper mass exercises - benching and dips.

Isolation work is fine for a mass monster who just wants to bring up a lagging bodypart, but for everyone else, it's usually just a waste of effort which could be used going harder on the compounds.

Carter · 01-04-2006, 09:31 AM

I dont understand how dips work the chest, flies and press are obvious, but with dips all you do is straighten your arms - surely that is just triceps?

BIG-UNC · 01-04-2006, 10:55 AM

Quote:

Originally Posted by Carter

I dont understand how dips work the chest, flies and press are obvious, but with dips all you do is straighten your arms - surely that is just triceps?

exactly your straightening your arms but by doing so and the position your

in your mainly working your chest your shoulders come into it too trust me

theyr great

in my opinion arnie had one of the best chests ever and he swore by them ...unc

give em a go see what you think mate.............you'll love em

Majesticpower · 16-04-2006, 03:31 AM

Inclined Dumbell followed by Dips and finished off with flat bench has worked well for two guys i have advised this set-up to in my gym for their stubborn chest.

MP.

winger · 16-04-2006, 04:12 AM

Quote:

Originally Posted by R1 Mad

Need some advice.

I have been doing lay down fly's for working the chest area but I'm finding that it's just building up the outside half of my chest. Is there a move that will work more of the base area and centre?

If you squeeze at the top it will hit the center of the chest.
Kind of like squeezing an imaginary barrel.
Cable cross overs work but you have to cross your hands and squeeze the chest.
If you bench, close up the grip some, shoulder width and make sure you lock out.

All above posts are spot on!

BIG-UNC · 16-04-2006, 11:34 AM

Quote:

Originally Posted by winger

If you bench, close up the grip some, shoulder width and make sure you lock out.
All above posts are spot on!

i sometimes dont lock out by just doing 3/4's of the movement it keeps alot of stress on the mucle and is continuously on the go no rest at top good for the old pumps infact wicked pumps

crazycacti · 16-04-2006, 11:56 AM

Quote:

Originally Posted by Majesticpower

Inclined Dumbell followed by Dips and finished off with flat bench has worked well for two guys i have advised this set-up to in my gym for their stubborn chest.

MP.

exactly what i'm doing - minus the flat bench at the end... why?

because it works

Dudex · 16-04-2006, 11:59 AM

But the final push to lockout tends to work the inner chest more than the rest of the motion, especially if using dumbells, since you can bring the dumbells closer together at the top of the movement so you 'squeeze' the inner chest.

Deano! · 16-04-2006, 02:32 PM

my chest routine aint phenominal, i seen one of the big guys with a 20kg weight on his lap he rest the palms of his hands on a bench and anuva bench opposite him with his heels resting on it and then "dipped" have i got the same dips in mind? and should you keep to the same rep range on these for size? also where shud u place a weight on yourself, was on the lap a good place to have it ?

Thanks D

30-03-2006, 05:05 PM	#1 (permalink)
R1 Mad The Italian Stallion Join Date: Mar 2005 Location: Hertfordshire Posts: 465	My Chest Need some advice. I have been doing lay down fly's for working the chest area but I'm finding that it's just building up the outside half of my chest. Is there a move that will work more of the base area and centre? __________________ Luke aka R1 Mad :rolleye11 -You're only supposed to blow the bloody doors off- Getting forgiveness is easier than getting permission

30-03-2006, 10:37 PM	#4 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	BB/DB Flat bench BB/DB Incline bench... imo just stick to these - if you stall one one swap to another - nothing gives you overall development of the chest and triceps as a press Close grip are primarily for triceps Cable crossovers aren't really going to build mass __________________ Insulin Spikes? Glycemic Index? Just ask Timmy Smooth... 'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

31-03-2006, 09:10 AM	#6 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	bang on above again - there is one i've missed out! __________________ Insulin Spikes? Glycemic Index? Just ask Timmy Smooth... 'Well I've just downed 4 Iceland sausage rolls and my arms are shaking like an epilectic on a bucking bronco.'

31-03-2006, 12:58 PM	#7 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,450	As said by cacti and unc, drop the isolation stuff and work on proper mass exercises - benching and dips. Isolation work is fine for a mass monster who just wants to bring up a lagging bodypart, but for everyone else, it's usually just a waste of effort which could be used going harder on the compounds. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-04-2006, 03:31 AM	#10 (permalink)
Majesticpower Gym Addict Join Date: Jul 2004 Posts: 190	Inclined Dumbell followed by Dips and finished off with flat bench has worked well for two guys i have advised this set-up to in my gym for their stubborn chest. MP. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ...Organically grown since 1982.

30-03-2006, 05:14 PM	#2 (permalink)
Kane Newbie Trainer Join Date: May 2005 Location: West Wales Posts: 6	I use narrow grip bench presses for the mid chest and decline dumbell presses for my lower chest. Are these the areas you are referring to?

30-03-2006, 10:05 PM	#3 (permalink)
Ari Gym Instructor Join Date: Sep 2005 Posts: 82	could try cross cable cross overs

31-03-2006, 07:37 AM	#5 (permalink)
BIG-UNC IF YOU BUILD IT.....THEY WILL COME! Join Date: Feb 2006 Location: middlesbrough Posts: 1,945	DIPS...unc

01-04-2006, 09:31 AM	#8 (permalink)
Carter Newbie Trainer Join Date: Mar 2006 Location: Portsmouth Posts: 37	I dont understand how dips work the chest, flies and press are obvious, but with dips all you do is straighten your arms - surely that is just triceps?

16-04-2006, 11:59 AM	#14 (permalink)
Dudex Gym Addict Join Date: Sep 2005 Posts: 120	But the final push to lockout tends to work the inner chest more than the rest of the motion, especially if using dumbells, since you can bring the dumbells closer together at the top of the movement so you 'squeeze' the inner chest. __________________ Lack of will power has caused more failure than lack of intelligence or ability.

16-04-2006, 02:32 PM	#15 (permalink)
Deano! Looking Freaky Join Date: Aug 2004 Location: N.Wales Posts: 633	my chest routine aint phenominal, i seen one of the big guys with a 20kg weight on his lap he rest the palms of his hands on a bench and anuva bench opposite him with his heels resting on it and then "dipped" have i got the same dips in mind? and should you keep to the same rep range on these for size? also where shud u place a weight on yourself, was on the lap a good place to have it ? Thanks D __________________ Big D 110.7kgs 19%bf