Chest exercises with no pressing/pushing

[k4zuya]

so I've been diagnosed with ac joint arthropathy/arthritis and I'm gonna get surgery done next year. Right now I'm just getting cortisone shots and lots of supps. I can do flies for days and do them every chest day. I'm also doing suspension push-ups and straight arm dumbell pullovers. So... what else am I missing that u guys know are great chest exercises, but with no pressing. I know this sucks but I don't wanna stop training my chest and I can do all the above pain free. I can do flat/decline or incline dumbell presses. Please help a brotha out. Love to hear your input. Oh and I can kinda sorta do dips but it does hurt my shoulder and I really don't wanna fuck it up anymore. I know dips are way underrated and I used to do weighted dips, fuck this sucks. I should get the surgery done now but I'm in the middle of a cycle

 

[Ray9]

I would just do variations of flies, decline, incline db flies. Cable flies at different angles.

 

[Kinetic]

Look into isometric chest exercises. They can be done with or without weights. I started out using two 10lb plates pressed together and am up to two 25lb plates. Great pump in your upper chest if your shoulder can tolerate it.

 

[k4zuya]

I would just do variations of flies, decline, incline db flies. Cable flies at different angles.

Ya, that sounds good. I didn't even think about decline dumbbell flies.

 

[k4zuya]

Look into isometric chest exercises. They can be done with or without weights. I started out using two 10lb plates pressed together and am up to two 25lb plates. Great pump in your upper chest if your shoulder can tolerate it.

I'm sure my shoulder can, I'll try it today. How long do try to hold it for or work up to before upping the weight? And are your arms straight out in front of u or slightly up or down

 

[Kinetic]

I'm sure my shoulder can, I'll try it today. How long do try to hold it for or work up to before upping the weight? And are your arms straight out in front of u or slightly up or down

I do burnout sets with elbows locked for 5 seconds. I also alternate between straight out and at a slight incline. Once I started going over 15 reps at 10lb without any trouble, I went to 25 only because I don't have smaller plates. I'm lucky to get 5 reps in with 25lb now, but it's a hell of an upper chest pump when you're done with each set.

 

[k4zuya]

I do burnout sets with elbows locked for 5 seconds. I also alternate between straight out and at a slight incline. Once I started going over 15 reps at 10lb without any trouble, I went to 25 only because I don't have smaller plates. I'm lucky to get 5 reps in with 25lb now, but it's a hell of an upper chest pump when you're done with each set.

Fuck yes, I'm in. Thx man

 

[k4zuya]

I do burnout sets with elbows locked for 5 seconds. I also alternate between straight out and at a slight incline. Once I started going over 15 reps at 10lb without any trouble, I went to 25 only because I don't have smaller plates. I'm lucky to get 5 reps in with 25lb now, but it's a hell of an upper chest pump when you're done with each set.

I'm actually at the gym right now, I did chest yesterday so my chest is pretty sore. I was able to hold a 10 elbows locked for 10 sec and I could feel it, I like it and no shoulder pain. So u do 15 reps of 5 sec holds? Sry for pestering you, just wanna see what U do exactly and work off of it. And I Just realized I used a single 10 lb plate lol

 

[Kinetic]

I'm actually at the gym right now, I did chest yesterday so my chest is pretty sore. I was able to hold a 10 elbows locked for 10 sec and I could feel it, I like it and no shoulder pain. So u do 15 reps of 5 sec holds? Sry for pestering you, just wanna see what U do exactly and work off of it

No bother, bro. Hope it works for you.

Yeah, I started with 10lb plates holding for 5 seconds in each position (straight & incline) until I couldn't do any more. I also only do this exercise after doing incline presses, landmines, etc., so my chest is pretty burned out by that point. Since you're limited on pressing movements, just tailor it to what suits you and gives you the best pump.

Once I started going for 15+ reps, I tried upping the hold time to 10 seconds, but just wasn't getting as much of a pump at that weight. That's when I decided to just up the weight instead. 25 pounders are fucking brutal!

 

[k4zuya]

No bother, bro. Hope it works for you.

Yeah, I started with 10lb plates holding for 5 seconds in each position (straight & incline) until I couldn't do any more. I also only do this exercise after doing incline presses, landmines, etc., so my chest is pretty burned out by that point. Since you're limited on pressing movements, just tailor it to what suits you and gives you the best pump.

Once I started going for 15+ reps, I tried upping the hold time to 10 seconds, but just wasn't getting as much of a pump at that weight. That's when I decided to just up the weight instead. 25 pounders are fucking brutal!

Haha ya I bet. Cool thx brotha. I'll finish my workout with that. Maybe superset it with one of my fly variations. Fuck ya.