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Oct. 01/06, 11:34 AM
| | Registered User | | Join Date: Apr 2006
Posts: 56
| | | pec questions so i want nice pecs. let me elaborate, what exercises should i do to get the perfect pecS? currently i just do some bench pressing for pecs | 
Oct. 01/06, 11:51 AM
|  | Junior Member | | Join Date: Aug 2006 Location: florida
Posts: 316
| | | Sorry, there are neither perfect pec exercises nor regiments. Genetics will dictate the shape. A good bulking phase will put on the muscle and a good cutting phase will bring out definition. | 
Oct. 01/06, 12:30 PM
| | Registered User | | Join Date: Apr 2006
Posts: 56
| | | but i cant do say specific exercises to ensure they are at their best | 
Oct. 01/06, 02:08 PM
| | Registered User | | Join Date: Apr 2006
Posts: 208
| | | bench press | 
Oct. 01/06, 02:36 PM
| | Second Set | | Join Date: Mar 2006
Posts: 261
| | Quote:
Originally Posted by trainerty Sorry, there are neither perfect pec exercises nor regiments. Genetics will dictate the shape. A good bulking phase will put on the muscle and a good cutting phase will bring out definition. | word.
u should try and do various types of exercises and especially tone up and workout parts of the chest like clavicular and minor pertorials. | 
Oct. 01/06, 03:23 PM
| | Registered User | | Join Date: Apr 2006
Posts: 56
| | | any exercises to work those out?
i could add to my workout that machine which when your using it seems as if your clapping (hand in parallel to your head and your arm joint at 90degrees) | 
Oct. 01/06, 03:25 PM
|  | Sianara | | Join Date: Oct 2005
Posts: 7,359
| | | Butterfly?
DB Chest Press progressing to one arm at a time. Incline chest press as well or even some dips. | 
Oct. 01/06, 08:05 PM
|  | Warming Up | | Join Date: Apr 2006 Location: Indiana
Posts: 108
| | | bench press and variations (decline, incline, butterflies, db bench) | 
Oct. 01/06, 09:20 PM
|  | Forum Metalhead | | Join Date: Jul 2006 Location: San Diego, CA
Posts: 1,066
| | Chest Exercises <- Should get you started on some good exercises. | 
Oct. 02/06, 03:49 AM
| | Registered User | | Join Date: Apr 2006
Posts: 56
| | thank you | 
Oct. 02/06, 09:36 AM
|  | Third Set | | Join Date: May 2006 Location: Washington, DC
Posts: 508
| | | Incline dumbbell...they are the all mighty god of chest in my opinion...haha. BUT, you need to do all variations of bench to make sure you activate as much muscle as possible | 
Oct. 03/06, 02:16 AM
| | Registered User | | Join Date: Aug 2006
Posts: 60
| | | My personal chest routine involves the following:
Dips x 3
Incline Dumbell Press x 3
Barbell Flyes x 3
Cable Crossovers x 3
Bench Press x 3
Its still a work in progress but this seems to be a good spread of exercises | 
Oct. 03/06, 07:31 AM
|  | Third Set | | Join Date: May 2006 Location: Washington, DC
Posts: 508
| | | cusimar9...that seems like over training to me. 3 or 4 exercises x3 sets each should be PLENTY to tear down your muscle for hypertrophy. Also, your presses should be at the beginning. Try this
Dips or pushups (1 set of 10-15 as a warmup)
Incline DB press 3x8-10
Flat Bench 3x8-10
Cable crossovers OR DB Flies 3x8-10 (Edit: thanks for catching that Fly)
Unless you have been training for quite a while, that should be enough to spark some growth. Remember, even if you are not sore the next day, that does NOT mean you didn't get a good workout. | 
Oct. 03/06, 07:52 AM
|  | Registered User | | Join Date: Oct 2006 Location: Michigan
Posts: 6
| | | As stated above, you need to diversify your chest workout, add something, anything with dumbells, they work all those stabilizer muscles that barbell presses neglect. The best way to train for bigger pecs are always going to be compound movements like presses, fly's are not a bad exercise, but they work better as a burnout set at the end of a workout or a light set to warmup your chest. | 
Oct. 03/06, 08:31 AM
| | Registered User | | Join Date: Aug 2006
Posts: 60
| | Quote:
Originally Posted by xtonymarsx cusimar9...that seems like over training to me. 3 or 4 exercises x3 sets each should be PLENTY to tear down your muscle for hypertrophy. Also, your presses should be at the beginning. Try this
Dips or pushups (1 set of 10-15 as a warmup)
Incline DB press 3x8-10
Flat Bench 3x8-10
Cable crossovers OR BB Flies 3x8-10
Unless you have been training for quite a while, that should be enough to spark some growth. Remember, even if you are not sore the next day, that does NOT mean you didn't get a good workout. | Do you think so? I do 2-4 exercises on everything else, I've just added something else to my chest routine to make sure I'm hitting it properly.
It can't do any harm doing 5 sets, surely? I'm leaving it a full 48 hours before doing chest again... |  | | | Thread Tools | Search this Thread | | | | | Display Modes | Rate This Thread | Linear Mode | |
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