Best Pec Exercise?

Bigger Stronger Leaner
21

[quote]WhiteFlash wrote:
Maybe it’s the way I’m built, but the bench is The best chest execise for me. I put my ring fingers on the rings [slightly outside of shoulder width] and concentrate on flaring my elbows. I also like to do low reps at a high intensity with “alot” of volume. 10x3, 8x3, 8x4 etc… Also seems to get me strong, FAST. Thanks Waterbury.[/quote]

To second WF, you might be having a problem with your hand spacing. Where are you keeping your hands?

I had been benching with my index finger on the rings and experiencing elbow pain and general weakness in the movement.

When i moved in to the ring finger, there was much improvement in both areas.

Also (and I know this apostasy around here), have you tried some of the machines? Hamer Strength, especially, makes very well made pieces of equipment.

22

[quote]PGA200X wrote:
Mr. Push Ups wrote:
Now it is a JOKE…but its all on you

how are you gonna get the range of motion in a fixed position holding onto something

first of all…i’ve never heard of dead benches, or fingertip benches, or anyohter way to manipulate a push up to change the movement or the range of motion in it to your likings. Since this is a “FREE” movement, that should clue you in that its gonna have a greater range of motion than a fixed movement.

This conversation is over. This is like talking to roof shingles.

Next

HAHAHAHAHAHAHAHAH! You’re not talking about ROM you’re talking about different positions and different hand positions. Keep doing your finger-ups and building your chest and I’ll stick to flys (primary), incline, dips and flat variations to build mine.

You CANNOT get a larger range of motion doing a pushup comapared to a dumbbell bench or cambered bar bench. You’re right, this conversation is over…[/quote]

your forgot cables

the original statement was comparing a bench press to a push up, now you wanna retrct the bench press because you know your an idiot after i proved you wrong and now start talking about flyes and dips

to set the rcord straight
all push up variations , dips, and specificly decline flyes with the dumbeels dropped to the floor are the exercises that i use for Max ROM. just bother to read up a little further before you open your mouth again troll

for the last time…the range of motion is greater in a push ups the bench presses. dont switch your statement. accept the fact that you know very little and you a 5’7" midget with nothing better to do than troll around in the T-Nation website. Go do some Gironda dips and compare that ROM to the inferior decline press you weasel.

Go to any other site, places are full of trolls like you. this is for people that are either trying to help or learn. You do neither. Anyone have any bug spray?

23

Wow! Great responces everybody, I do appreciate the help. Yes, I do have very long arms and I can feel that my upper body takes a lot of the weight when I bench.

I am curious if someone can shed some light on “proper” dip form. I do do a weight dip - trainng with 45lbs and could probably max even more. I would say that I am using my triceps though. Hopefully someone can explain how to do this exercise for the chest. Thanks.

I think what I am going to do is continue with art of Waterbury and simply do only chest movements on my in between days. That way I will be training my whole body every other day, but training my chest every single day.

Can anyone who is familiar with AOW give me some advice on training parameters for my off days? I don’t have the experience or knowledge to know how to compliment this proram with more chest work.

I don’t think my gym has the capacity for me to do wide-gripe dips but I will definitly start doing more push-ups and variations.

Thanks again all!

24

[quote]Mr. Push Ups wrote:
PGA200X wrote:
Mr. Push Ups wrote:
Now it is a JOKE…but its all on you

how are you gonna get the range of motion in a fixed position holding onto something

first of all…i’ve never heard of dead benches, or fingertip benches, or anyohter way to manipulate a push up to change the movement or the range of motion in it to your likings. Since this is a “FREE” movement, that should clue you in that its gonna have a greater range of motion than a fixed movement.

This conversation is over. This is like talking to roof shingles.

Next

HAHAHAHAHAHAHAHAH! You’re not talking about ROM you’re talking about different positions and different hand positions. Keep doing your finger-ups and building your chest and I’ll stick to flys (primary), incline, dips and flat variations to build mine.

You CANNOT get a larger range of motion doing a pushup comapared to a dumbbell bench or cambered bar bench. You’re right, this conversation is over…

your forgot cables

the original statement was comparing a bench press to a push up, now you wanna retrct the bench press because you know your an idiot after i proved you wrong and now start talking about flyes and dips

to set the rcord straight
all push up variations , dips, and specificly decline flyes with the dumbeels dropped to the floor are the exercises that i use for Max ROM. just bother to read up a little further before you open your mouth again troll

for the last time…the range of motion is greater in a push ups the bench presses. dont switch your statement. accept the fact that you know very little and you a 5’7" midget with nothing better to do than troll around in the T-Nation website. Go do some Gironda dips and compare that ROM to the inferior decline press you weasel.

Go to any other site, places are full of trolls like you. this is for people that are either trying to help or learn. You do neither. Anyone have any bug spray?[/quote]

HAHAHA! I love the personal attacks. I’m not changing anything I’ve said before. But mysteriously you just added flys to your statement. Now if you look at my very first post in this thread you’ll read what I posted homie. But keep with the personal attacks though I love them. People usually resort to name calling, grade school, when they are losing an arguement or are made to feel stupid. I did neither intentionally though.

Back to your original tirade…I can, ANYONE can, get the same ROM using dumbbells or a cambered bar OR an hammer grip bench bar to get the same ROM you get IF you do a push-up from an elevated height. So unless you’re doing pushups from an elevated position (hands on chairs) you WILL NOT get more range of motion.

25

[quote]maveric wrote:
Wow! Great responces everybody, I do appreciate the help. Yes, I do have very long arms and I can feel that my upper body takes a lot of the weight when I bench.

I am curious if someone can shed some light on “proper” dip form. I do do a weight dip - trainng with 45lbs and could probably max even more. I would say that I am using my triceps though. Hopefully someone can explain how to do this exercise for the chest. Thanks.

I think what I am going to do is continue with art of Waterbury and simply do only chest movements on my in between days. That way I will be training my whole body every other day, but training my chest every single day.

Can anyone who is familiar with AOW give me some advice on training parameters for my off days? I don’t have the experience or knowledge to know how to compliment this proram with more chest work.

I don’t think my gym has the capacity for me to do wide-gripe dips but I will definitly start doing more push-ups and variations.

Thanks again all![/quote]

i tried to explain the dip form, but let this guy do it better find Vince Gironda’s Wide Pec Dip on T-Nation somewhere

instead of pressing up , you press your arms in and that will contract the pecs instead of pressing up with the triceps

try to literally pull the bars together, if you have no clue what i’m talking about, your definitly not doing dips the right way, your using your tri’s

anyway Vince, theres your answer

26

[quote]Mr. Push Ups wrote:
your gonna get all kind of answers on exercises of what people think works, but thier gonna give you the wrong answers

anything works, you can build a chest with deadlifts

hers the right answer, you need to concentrate on working that muscle, using good form, isolating it, stay awy from the pressing movements unless they are bodyweight because your only going to be doing them with your shoulders and triceps
(sounds to me like you have the same problem i had)…trust me i know how to fix it

first learn about the pec and its function

then learn how to incorporate that into an exercise
then try to establish the mind-muscle connection

benching 300 will build absolutely zero pecs when your using these muscle to bench that 300 with[triceps, delts, traps, quads, hamstrings, glutes, calves, flexors, extensors, biceps, etc etc…oh yeah and the pecs, you get the point

try an Arnold Fly, use a barrell hugging motion and stay out of the top of the movement when doing this fly, use the botton 2/3rds of the movement

cable fly…get lower than the cables and and bring your elbows and wrists together

or try my fly, i do a decline dumbell Pressing fly(i use so much weight and a tremendous stretch itts impossible to fly the weight up so i press it up in a wide fly arc and fly back down and get the negative

Tip*
From Larry Scoot(do partial 1/4 burns on every set 4-6 reps)

these are the things you need to incorporate if you want a chest

exercise is exercise, just do it , and do it right

forget heavy, and forget weight, just do whatever you need to tear the muscle apart.

if i can tear more muscle apart using a 15 lb dumbbell then you can using a 300 lb barbell… my efforts would surely be more beneficial

just do what i have listed, should not be a problem…pick an exercise and perform it properly

good luck!
[/quote]

Your right, i just added fly’s

all this stuff mentioned above about flys must be from my twin here on T-Nation

your a past wet dream
and a shrimp, i would love to see you bench anyway, you probably have no clue how to execute one

27

shrimp, nobody cares no more…if you think you can get more range of motion in a chest exercise by picking your nose, hey thats all that matters…as long as you believe it

the guy that wrote this thread has long arms like me, hes not a tree stub, hes looking to build his chest not listen to your trolling.

put up some suggestions for him or STFU!

28

[quote]Mr. Push Ups wrote:
shrimp, nobody cares no more…if you think you can get more range of motion in a chest exercise by picking your nose, hey thats all that matters…as long as you believe it

the guy that wrote this thread has long arms like me, hes not a tree stub, hes looking to build his chest not listen to your trolling.

put up some suggestions for him or STFU!

[/quote]

I did, its in my first post in this thread homie. Instead of putting your head down and tirade typing you might want to look a round a bit. And if you’re going to attempt to insult someone at least have some intelligence. What the fuck is a tree stub? I think you mean tree stump?

29

[quote]Mr. Push Ups wrote:
i hope were not gonna debate over a push up and a bench press, at least pick an arguement that you can win…you are ready are defending an inferior exercise to the push ups

any bodyweight movement will always be superior to its equal replica in a machine or fixed barbell position due to (body thru space ) and ROM alone. Let alone the added resistance [/quote]

I’m curious about your assertion of the bodyweight movement always being superior to their counterparts for machines and “fixed barbell” (also, I take it since DB’s are not mentioned, you may possibly think them to be as good if not better than push-ups).

I am with you on the machines. Not sure I am there yet with you on barbells. In terms of it being a superior exercise… superior in what way? Just looking for clarification since your statement is a little broad. I think push-ups are a fine exercise, but even with ROM and such, I’m not sure how they can be superior to exercises where additional resistance is involved (unless you are using bands or something).

30

[quote]Mr. Push Ups wrote:
i hope were not gonna debate over a push up and a bench press, at least pick an arguement that you can win…you are ready are defending an inferior exercise to the push ups

any bodyweight movement will always be superior to its equal replica in a machine or fixed barbell position due to (body thru space ) and ROM alone. Let alone the added resistance [/quote]

Huh? Matt Furey? Is that you?

Its a miracle! I went from benching 250 to doing three thousand pushups a day! Now I look like Arnold! Thank you Mr. Push Ups!

You tool

31

Dumbell bench presses definitely work great developing the chest, you get a great pump, range of motion, and you can change the targeted area quite a bit more than you can with a barbell press. However, it can take quite a long time to build up your dumbell bench to the point that you wont be hurt by not using the heavier overall resistance provided by a barbell. Think about it, if someone can perform 8 reps with 180 will he be able to perform 8 reps with 90lb dumbells? Even 80’s or 70’s? probably more like 55’s-60’s.

Yes, there may be a great ROM in a dumbell press and the chest is isolated more to a certain degree, but it doesnt make up for the difference in resistance. I found this out when i thought, Gee I always get such a great pump from incline dbell presses, I should just cut out incline barbell, they have a lesser ROM anyway. Big mistake, bye bye chest, and bye bye weight being used for dbell presses. The exercises complement one another, and so do a host of other compound pressing movements.

32

[quote]PGA200X wrote:
Mr. Push Ups wrote:
shrimp, nobody cares no more…if you think you can get more range of motion in a chest exercise by picking your nose, hey thats all that matters…as long as you believe it

the guy that wrote this thread has long arms like me, hes not a tree stub, hes looking to build his chest not listen to your trolling.

put up some suggestions for him or STFU!

I did, its in my first post in this thread homie. Instead of putting your head down and tirade typing you might want to look a round a bit. And if you’re going to attempt to insult someone at least have some intelligence. What the fuck is a tree stub? I think you mean tree stump?[/quote]

no, i meant stub, as in stubby arms
mine are probably almost a foot longer than yours and you wanna help a long armed bencher out…what would you know about it stubby. I was not making fun of you per sey, you seem to take offense to it, alot of short guys hate being short…so i guess it is making fun of you now. I’m just average height at 5’11’ but at least i posted my reach of 32" and said i’ve had this problem and solved it. and listed all the examples of exercises and how to perform them. if this were a different muscle say delts…i’ve never had a delt problem so therefore never bothered to learn anything about building them…therefore i would stay out of a delt conversation.

maybe next time you’ll remember this thread for your humiliation and safe face
the only thing that you posted that was usefull was the fact that this conversation needs to end

you have been of zero help to the original poster stubby

33

[quote]Kuz wrote:
Mr. Push Ups wrote:
i hope were not gonna debate over a push up and a bench press, at least pick an arguement that you can win…you are ready are defending an inferior exercise to the push ups

any bodyweight movement will always be superior to its equal replica in a machine or fixed barbell position due to (body thru space ) and ROM alone. Let alone the added resistance

I’m curious about your assertion of the bodyweight movement always being superior to their counterparts for machines and “fixed barbell” (also, I take it since DB’s are not mentioned, you may possibly think them to be as good if not better than push-ups).

I am with you on the machines. Not sure I am there yet with you on barbells. In terms of it being a superior exercise… superior in what way? Just looking for clarification since your statement is a little broad. I think push-ups are a fine exercise, but even with ROM and such, I’m not sure how they can be superior to exercises where additional resistance is involved (unless you are using bands or something).[/quote]

mostly due to they (body thru space) movement …less damaging on the CNS, plus i could never in a million years get a heavy barbell bench press to tear apart my pectoral muscles better than a heavy weighted push up. Therefore superior.

Advantages of the bench press- heavy loads(with a weighted push up, its not much of an adavantage)
disadvantages>> overuse will shut down the CNS

push ups, no CNS problems with a bodyweight movement is the key to this movement surpasing and chest movement…same with the dip(same principal)

Dip is far superior to the decline bench press.

Read up on the CNS.(Central Nervous System)

34

[quote]FightinIrish26 wrote:
Mr. Push Ups wrote:
i hope were not gonna debate over a push up and a bench press, at least pick an arguement that you can win…you are ready are defending an inferior exercise to the push ups

any bodyweight movement will always be superior to its equal replica in a machine or fixed barbell position due to (body thru space ) and ROM alone. Let alone the added resistance

Huh? Matt Furey? Is that you?

Its a miracle! I went from benching 250 to doing three thousand pushups a day! Now I look like Arnold! Thank you Mr. Push Ups!

You tool[/quote]

we have another loser…i can tell already his bench is a weak 250

35

[quote]Mr. Push Ups wrote:
Kuz wrote:
Mr. Push Ups wrote:
i hope were not gonna debate over a push up and a bench press, at least pick an arguement that you can win…you are ready are defending an inferior exercise to the push ups

any bodyweight movement will always be superior to its equal replica in a machine or fixed barbell position due to (body thru space ) and ROM alone. Let alone the added resistance

I’m curious about your assertion of the bodyweight movement always being superior to their counterparts for machines and “fixed barbell” (also, I take it since DB’s are not mentioned, you may possibly think them to be as good if not better than push-ups).

I am with you on the machines. Not sure I am there yet with you on barbells. In terms of it being a superior exercise… superior in what way? Just looking for clarification since your statement is a little broad. I think push-ups are a fine exercise, but even with ROM and such, I’m not sure how they can be superior to exercises where additional resistance is involved (unless you are using bands or something).

mostly due to they (body thru space) movement …less damaging on the CNS, plus i could never in a million years get a heavy barbell bench press to tear apart my pectoral muscles better than a heavy weighted push up. Therefore superior.

Advantages of the bench press- heavy loads(with a weighted push up, its not much of an adavantage)
disadvantages>> overuse will shut down the CNS

push ups, no CNS problems with a bodyweight movement is the key to this movement surpasing and chest movement…same with the dip(same principal)

Dip is far superior to the decline bench press.

Read up on the CNS.(Central Nervous System)[/quote]

I like dips and do like them better than decline bench press.

CNS… yeah, thanks for the update, but I am familiar with it. I guess my point is that I have yet to see someone who does only push-ups have anywhere near the level of chest development or strength levels of someone doing DB or barbell bench press… hence why I am still unclear as to how they are the superior movement.

Doing anything all the time the same way endlessly could stress out the CNS. The exercise alone is not enough unless someone is a complete mess.

36

Is this thread on Punk’d or something?

37

I got 1 more left in me, then i’m done for the day. Thats just too much schooling in 1 day.
(sarcasm as its finest)
I just had an epiphany, i’m only going to do bench presses to bulk up my chest because the 2 stubby guys said so.

Then i’m going to convince the T-Nation author Dave Tate( a powerlifter) with a 600+ lb bench press that this is the way i should go to bulk up my chest. I dont care if Dave laughs in my face. what does he know? he only squats a measly 900+ lbs. but i’m sure i can convince him that the bench press is a chest bulking exercise. Screw weighted push ups and screw weighted dips. to hell with those flyes. I get a killer range of motion isolater in a bench press and its the way to go.

Its not true that the bench press is simply an upper body strength developer. Its what put those slaps of outer pecs on Arnold Schwarzenegger’s pecs. Arnold never did a bodyweight dip or a fly in his life. Push ups suck, there is no way a bodyweight movement could have more range and be beneficial that the far superior bench press which isolates the chest and works it thru its full range of motion. That bench press isn’t used as a strength precursur, no way. Dave Tate, and Arnold Schwarzenegger, you guys got nothing on stumpy.

End Sarcasm.

Next

38

[quote]Mr. Push Ups wrote:
FightinIrish26 wrote:
Mr. Push Ups wrote:
i hope were not gonna debate over a push up and a bench press, at least pick an arguement that you can win…you are ready are defending an inferior exercise to the push ups

any bodyweight movement will always be superior to its equal replica in a machine or fixed barbell position due to (body thru space ) and ROM alone. Let alone the added resistance

Huh? Matt Furey? Is that you?

Its a miracle! I went from benching 250 to doing three thousand pushups a day! Now I look like Arnold! Thank you Mr. Push Ups!

You tool

we have another loser…i can tell already his bench is a weak 250[/quote]

You’re the one trolling a bodybuilder site.

T motherfuckin S B

39

[quote]Kuz wrote:
Mr. Push Ups wrote:
Kuz wrote:
Mr. Push Ups wrote:
i hope were not gonna debate over a push up and a bench press, at least pick an arguement that you can win…you are ready are defending an inferior exercise to the push ups

any bodyweight movement will always be superior to its equal replica in a machine or fixed barbell position due to (body thru space ) and ROM alone. Let alone the added resistance

I’m curious about your assertion of the bodyweight movement always being superior to their counterparts for machines and “fixed barbell” (also, I take it since DB’s are not mentioned, you may possibly think them to be as good if not better than push-ups).

I am with you on the machines. Not sure I am there yet with you on barbells. In terms of it being a superior exercise… superior in what way? Just looking for clarification since your statement is a little broad. I think push-ups are a fine exercise, but even with ROM and such, I’m not sure how they can be superior to exercises where additional resistance is involved (unless you are using bands or something).

mostly due to they (body thru space) movement …less damaging on the CNS, plus i could never in a million years get a heavy barbell bench press to tear apart my pectoral muscles better than a heavy weighted push up. Therefore superior.

Advantages of the bench press- heavy loads(with a weighted push up, its not much of an adavantage)
disadvantages>> overuse will shut down the CNS

push ups, no CNS problems with a bodyweight movement is the key to this movement surpasing and chest movement…same with the dip(same principal)

Dip is far superior to the decline bench press.

Read up on the CNS.(Central Nervous System)

I like dips and do like them better than decline bench press.

CNS… yeah, thanks for the update, but I am familiar with it. I guess my point is that I have yet to see someone who does only push-ups have anywhere near the level of chest development or strength levels of someone doing DB or barbell bench press… hence why I am still unclear as to how they are the superior movement.

Doing anything all the time the same way endlessly could stress out the CNS. The exercise alone is not enough unless someone is a complete mess.[/quote]

You bring up intelligent points.

heres your answer.

people like Navy seals, gymnist, hershal Walker are people that have built monsterous sized chest and shoulders doing nothing but bodyweight movements…like push ups and dips…a gymnist builds up those shoulders by pressing up his bodyweight constantly. There are some gymnist with shoulders that would make some steroid taking bodybuilders weap.

You simply cannot bulk up your chest by only using a strength movement like the bench press…you will at some point have to start dipping, using flyes, push ups and even pullovers.
Same with the push ups to a point, without building your strength the push ups lose some bulking effects.
Now i guarentee you this.

If you were allowed only 2 exercises to do in your life, and you had to pick only 1 to do. Those who wanted pecs would not want to be stuck with a bench press, you would want the more versatile push up. Better to have both.
Your Bench Press will plateau without a strong back as well.

All in All
My ranking looks something like this
1 Weighted Push Up
2 Weighted Dip
3 Push up
4 Dip
5 Bench Press(Barbell)
6 Bench Press (Dumbbell)
7 Fly
8 Pullover
9 Cable
10 Machine

40

[quote]Mr. Push Ups wrote:
I got 1 more left in me, then i’m done for the day. Thats just too much schooling in 1 day.
(sarcasm as its finest)
I just had an epiphany, i’m only going to do bench presses to bulk up my chest because the 2 stubby guys said so.

Then i’m going to convince the T-Nation author Dave Tate( a powerlifter) with a 600+ lb bench press that this is the way i should go to bulk up my chest. I dont care if Dave laughs in my face. what does he know? he only squats a measly 900+ lbs. but i’m sure i can convince him that the bench press is a chest bulking exercise. Screw weighted push ups and screw weighted dips. to hell with those flyes. I get a killer range of motion isolater in a bench press and its the way to go.

Its not true that the bench press is simply an upper body strength developer. Its what put those slaps of outer pecs on Arnold Schwarzenegger’s pecs. Arnold never did a bodyweight dip or a fly in his life. Push ups suck, there is no way a bodyweight movement could have more range and be beneficial that the far superior bench press which isolates the chest and works it thru its full range of motion. That bench press isn’t used as a strength precursur, no way. Dave Tate, and Arnold Schwarzenegger, you guys got nothing on stumpy.

End Sarcasm.

Next[/quote]

HAHAHAHAHAHAHAHAH! When did I say that the bench press was THE, or ONLY, way to build a chest? O I didnt! My first post was “Flys, flys, flys…” You really cannot read huh? Or are you so dilusional that when you read someones post you make up what you hoped the person said? Instead of typing out these tirade induced banter posts take some time to read what others have wrote.