Chest exercises

Discussion in 'Fitness & Nutrition' started by AKABatman, Sep 3, 2008.

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  1. AKABatman

    AKABatman OT Supporter

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    I'm brand new to the gym scene and I'm wondering about some chest exercises. I don't think I'm doing enough because my chest is never sore the next day like most of the rest of my body...

    I do mostly of free weights, but nothing seems to specifically target my chest with the weights I do. I am thinking that the inclined dumbell presses I do (sitting on a 45 degree angle bench, i use a 25lb weight in each arm and to like a bench press except its more up than if I was parellel to the ground) may do something, since i get some soreness the next day under my arms and on the very outside of the pecs...

    I don't like to do bench presses because I'm not very comfortable with doing them and I don't have a friend with me to spot and help when needed.. as you can see from above, the 25lb weights generate a good workout for my arms by the 10th rep, and that would be pretty much the weight of the bar for a bench press :greddy:

    should I be doing some kind of butterfly curl or something?

    ibfatty
    ibweaklingdobenchpresses
     
  2. AKABatman

    AKABatman OT Supporter

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    i also do some pulldown exercises, but i'm not entirely sure what its called... its a long bar and you pull down on it... but it seems more arms, and maybe a small bit of chest
     
  3. MaineSucks

    MaineSucks OT Supporter

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    You should invest in some personal training sessions to get your feet set.
     
  4. LBFilmGuy

    LBFilmGuy LOL why u mad tho?

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    You're new to the gym, don't worry about what people think.

    Hit the bench and start the routine in the sticky thread.
     
  5. solarian

    solarian ya heard

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    don't worry everyone starts somewhere.
     
  6. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    Well you're starting right, the incline will work you more than the flat. I'd go down a little more, say 30 degrees.

    You shouldn't be getting more of a workout in your arms than your chest though. You might want to up the weight to say 30lb and then do full range of motion. Or leave at 25 and do full range, down to touch the side of your pecks with the db and then press with a good pinch at the top. Not stopping long enough to take too much load of your pecks.

    If you are using free weight the flats shouldn't be that difficult without a spotter. Just sit on the bench with your db on your legs, mid-ways. Then fall back maintaining the db to your chest. When flat push with your arms and start. Then rep as needed. You can either control them back down to your legs and counter leave yourself up or drop them if too much (just don't do it like a hero or on someone). If someone complains you dropping the weight, just say to them "Spot me then" .. and you've got a spotter .. or tell 'em to fuck off!
     
  7. Poopshoot

    Poopshoot New Member

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  8. AKABatman

    AKABatman OT Supporter

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  9. AKABatman

    AKABatman OT Supporter

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    trying to avoid machines, as everything i understand about them is that they limit movement which can risk injury and also doesn't give any love to the tertiary area's involved in similar free weight exercises...

    I am going to plan on doing some barbell flys though
     
  10. LBFilmGuy

    LBFilmGuy LOL why u mad tho?

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    Incorrect.

    Especially on the delt fly machine. You get really good ROM on that baby.
     
  11. Xicculus

    Xicculus OT Supporter

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    I was doing chest flys two weeks ago and really hurt my left shoulder, to the degree that I had/have trouble lifting the arm. How should I work through this?
     
  12. Xicculus

    Xicculus OT Supporter

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  13. car ramrod

    car ramrod I'm all highway

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    Eat right and get good sleep too to aid in next day soreness. Don't worry about starting small. Better to start small and follow good form. Keep track of what you do so next time you know how you're progressing.
     
  14. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    :rofl::rofl::rofl:
     
  15. lol @ barbell flys. just benchpress the bar if that's all you can do, everyone at the gym wasn't born jacked as fuck, start somewhere.
     
  16. jonno

    jonno New Member

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    :bowrofl:
     
  17. 60druidgurubash

    60druidgurubash OT Supporter

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    im in the same boat. mainly when i do chest it seems my arms get worked out more than my chest. my trainer says thats normal when you start. same goes for back excercises. its harder to target these muscles because you arent used to using them. just keep doing it and youll get it.
     
  18. LBFilmGuy

    LBFilmGuy LOL why u mad tho?

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    :bowdown:

    They're just hard to balance at times when you have 2 plates on each end.
     
  19. {hydro}

    {hydro} OT Supporter

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    Do many lb dumbell presses on the flat bench.
    Either you are taking beta alanine or you dont know how to work out if you cant get sore.
    :eek3d::bateman: :dunno:
     
  20. metakone

    metakone New Member

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    I worked on my chest/tri's yesterday and I felt that the freemotion fly's worked out my chest more than the incline and flat bench presses ? Does this make sense ? Do the fly's work out the tri's a lot less ?
     
  21. Soldier101

    Soldier101 Member

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    for four weeks i did the following on my chest days

    3 sets of weighted dips
    3 sets of incline barbell press...
    when i returned to my normal routine i did 225 lbs on flat barbell bench 10 times and 235 6 times when i could only do it 4/2 respectively....Maybe give those a try?
     
  22. LBFilmGuy

    LBFilmGuy LOL why u mad tho?

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    Yes.
     
  23. Juke Box Hero

    Juke Box Hero Active Member

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    focus on using your chest instead of your arms to put the weight up.. eventually youll feel what i mean. i had the same problem for a while, but almost 3 days after my last chest workout my shits still sore as all hell. DB helped a lot too, until I learned how to lift it properly with the bar.
     
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