chest help please

[conal1]

can someone tell me any chest workouts that mainly focus on the middle of the chest any help would be appreciated thanks...

[Craddock]

1.) Fisted Press-ups do as many as you can until you are about to die
2.) Straight away do Dumbbell Flyes, again, do as many as you can until your about to die
3.) Straight into dumbbell press, again do as many as you can.

Do this 3-4 times and your game.

[sksaxo]

yea as above do some nice sets of flyes and flat dumbell press

[Dizzy]

Incline DB press 5 sets of 6

Decline DB press 5 sets of 6

Flat barbell press 3 sets of 10

DB flyes 3 sets of 10

Do that twice a week and should bring your chest up to scratch

[ashalex]

same as above but i wud tend to do less sets but more reps maybe 10-12 reps 3 sets
dumb bell press
incline dumb bell press
chest press
fisted puss up
pec fly machine

all these mainly focus on the chest an after 3 sets on each routine u will feel an see the differance.

[AJ_SAXO]

i think close grip bench press does the job too

[Crunkers]

Originally Posted by AJ_SAXO

i think close grip bench press does the job too

Close grip hits triceps more than anything else

[AJ_SAXO]

Originally Posted by Crunkers

Close grip hits triceps more than anything else

i know it does but i thought it does something to the insides of your pecs too...

[Crunkers]

Originally Posted by AJ_SAXO

i know it does but i thought it does something to the insides of your pecs too...

Hmmm...may do, but i know if asked 90% of people would say close grip is more for triceps

[haz_pro]

Originally Posted by Craddock

1.) Fisted Press-ups do as many as you can until you are about to die
2.) Straight away do Dumbbell Flyes, again, do as many as you can until your about to die
3.) Straight into dumbbell press, again do as many as you can.

Do this 3-4 times and your game.

Do this, I started doing this after i saw a guy called "Scooby" doing it on youtube and its a awesome workout!

I started off doing 3 or 4 sets but now i do 5.

[Dizzy]

Close grip bench press is a predominantly triceps and deltoid exercise. Bodybuilding wide grip bench press contrary to belief is also a crap exercise for targeting pectorals. Triceps and delts actually take 70% of the workload so your chest is not getting enough stimulation for optimum growth.

Its also impossible to isolate different parts of your pecs, you can target which area receives the most stimulation but above all the only exercise that completely isolates your whole chest is the flye. Hence the workout i gave you - incline press targets upper pec fibres, decline press targets lower pec fibres, flat press incorporates a little bit of them all, and flyes finishes the workout off by making sure your whole chest has been stimulated.

[Crunkers]

Originally Posted by Dizzy

Close grip bench press is a predominantly triceps and deltoid exercise. Bodybuilding wide grip bench press contrary to belief is also a crap exercise for targeting pectorals. Triceps and delts actually take 70% of the workload so your chest is not getting enough stimulation for optimum growth.
Its also impossible to isolate different parts of your pecs, you can target which area receives the most stimulation but above all the only exercise that completely isolates your whole chest is the flye. Hence the workout i gave you - incline press targets upper pec fibres, decline press targets lower pec fibres, flat press incorporates a little bit of them all, and flyes finishes the workout off by making sure your whole chest has been stimulated.

Thats why when using a barbell bench press the arms shouldn't be locked at the end of each rep. Keeps the weight on the chest

[Craddock]

Originally Posted by AJ_SAXO

i know it does but i thought it does something to the insides of your pecs too...

I do this for my chest sometimes. Not the best workout but it hits my chest. I do it so it's over my chest rather than my head. Squeeze chest to push the weights up.

[Killeybh]

mate i went for this (using dumbells) and put my bench up 15kg in 5 weeks.

3 sets for all 12 rep weight, 8 rep weight, 6 rep weight.

flat flyes
flat bench
incline flyes
incline bench
decline flyes
decline bench
cable cross over
weighted dips (till failure)

try it, a lot of pain the next day though.

[Crunkers]

Originally Posted by Killeybh

mate i went for this (using dumbells) and put my bench up 15kg in 5 weeks.

3 sets for all 12 rep weight, 8 rep weight, 6 rep weight.

flat flyes
flat bench
incline flyes
incline bench
decline flyes
decline bench
cable cross over
weighted dips (till failure)

try it, a lot of pain the next day though.

If you do all that in one training session then you are WAY over training

[hvjamie]

Originally Posted by Killeybh

mate i went for this (using dumbells) and put my bench up 15kg in 5 weeks.

3 sets for all 12 rep weight, 8 rep weight, 6 rep weight.

flat flyes
flat bench
incline flyes
incline bench
decline flyes
decline bench
cable cross over
weighted dips (till failure)

try it, a lot of pain the next day though.

Overkill!

[conal1]

i will try some of them obviously not doing them all in one session but sound good so ill try them thanks for the help everyone ...

[Mochachino]

Originally Posted by Craddock

1.) Fisted Press-ups do as many as you can until you are about to die
2.) Straight away do Dumbbell Flyes, again, do as many as you can until your about to die
3.) Straight into dumbbell press, again do as many as you can.

Do this 3-4 times and your game.

Im currently doing this aswell..

[conal1]

have you noticed any difference doing the above m8 cheers

[jordan1]

Usually do flat bench press and flyes and pushups till I cant go anymore and thats enough for me