School Me on Chest Exercises/Movements/Ways to Change Up the Pec Routine

Discussion in 'Fitness & Nutrition' started by caribou, Jul 31, 2006.

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  1. caribou

    caribou New Member

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    1. i read the sticky and clicked through several links, today and yesterday, and didnt find anything extraordinary for chest
    2. respect F&N and yall's knowledge, immensely, and looking for new ways to hit the chest.
    3. just looking for some "fresh" chest exercises/movements/variations to do while cutting.
    5. im 6 foot 1, 185, 12% bodyfat.
    6. current chest routine looks something like this:
    -2 sets of 15 pushups with resistance band
    -3X 8-12 Barbell Flat Bench
    -3X 8-12 Pec Machine Flys
    -3X 8-12 Incline Bench Using Dumbells
    7. sometimes i switch that up by adding a 4th chest exercise (usually chest flys with the rope and doing 2 sets of each exercise instead of 3.
    8. any knowledge jewels yall are willing to share are appreciated in advance--
     
  2. WeRdToYoMoThA

    WeRdToYoMoThA Girlies on Standby, Waiting to say Hi

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    why do pec machine flys when you can do flys?
     
  3. caribou

    caribou New Member

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    dunno, i feel like i get a better squeeze with the machine....
     
  4. CPop

    CPop New Member

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    Here is my 2c. I haven't ever seen anyone with a decent raw bench that had a small chest. Work on your strength. Though getting stronger initially might not do a lot for your size, the increased weight you will be able to do on everything WILL make you bigger.
     
  5. MaineSucks

    MaineSucks OT Supporter

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    do bench first and change the reps every few weeks

    3x8-10
    5x5
    4x3

    change the weight accordingly
     
  6. caribou

    caribou New Member

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    so quit with the rope-related exercises and pushups and just focus on getting swole?
     
  7. CPop

    CPop New Member

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    I think people misunderstand the applications of those exercises. They're useful, great tools, but they aren't going to add much to you if you aren't moving heavy weight. I have done suspended pushups with some degree of success, but the trick is to do them on a different day. For instance, my workouts go something like:

    Monday: Shoulders/back
    Tues: sq/dl & traps
    Thurs: Bench
    Fri: BS stuff

    I added the suspended pushups on my Monday. LIkewise, I've added some lighter DB work in on that day, the point being to raise your volume. All you're doing is more work, and increasing it slowly. Do that and eat a lot and you'll grow. Don't make it more complicated than it has to be.
     
  8. MaineSucks

    MaineSucks OT Supporter

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    we work in Blast Strap push ups (with bands) as a secondary movement on ME/B - we rotate a couple weeks of blast straps and couple weeks of rep dumbell work
     
  9. CPop

    CPop New Member

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    Exactly. These exercises are great if used properly.


    Also, to the original poster, the order of your exercises leaves something to be desired. Always go for the heavy compound movements first.
     
  10. caribou

    caribou New Member

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    what does ME/B stand for?

    thanks for info guys, CPop i appreciate the knowledge.
     
  11. AaronOC

    AaronOC Guest

    maximum effort
     
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