Question:

What are good exercises to work your chest?

by Guest66132  |  earlier

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What are good exercises to work your chest?

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  1. rowing is excellent for youre chest

    using a bow flex


  2. Bench press.  Plain and simple.  As a general rule, the more weight you can lift at once, the more effective an exercise is.  And bench lets you lift a lot of weight.  Barbell bench press is a good place to start because it is easy to learn and easy to have a friend spot you.  But dumbbell bench press is also very good.  Because the weights are each controlled independently in dumbbell bench press your stabilizer muscles will get worked too and will make the strength you gain more effective in real life situations.  Incline bench press is an effective alternative if you get tired of flat bench.  However you should avoid decline bench press.  Many lifters swear by decline bench press because it allows them to lift more weight, and thus is assumed to be more effective.  But the decline bench press is not very safe and the ability to move extra weight comes from increased mechanical advantage--not because the decline bench "uses your lower pecs more" or any such garbage you'll invariably someday be told.  

    As for ancillary exercises, dips are awesome and they recruit a lot of tricep strength too.  The key to dips is the straighter you keep your back, the more the triceps will be activated, so if you want to focus on chest more, hunch forward more.  Flys are great also.  But because you can't lift much weight doing flys they are more of a "sculpting" bodybuilder type lift and not so good for just developing general, useable strength.  

    In all, do the bench press.  Do it with heavy weight.  Get somebody to spot you.  It should be your core chest lift.  Anything else is gravy, but make sure you aren't doing so many other chest exercises that its affecting your ability to hit the bench next time around!

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