chest workout,share you best effective way!

[rawin]

Experience chest workout, the most effective way by doing at home ? Pls come and share! in your experience.
I have some research on internet in my workout .if I like how I feel I keep up with . If not then I simple look for another.

 

[Ozzy619]

Dumbbell presses; incline, flat, decline, flys. Burn out with atlas, narrow and wide push ups for definition. Btw your profile pic is super fucking homo.

 

[4leafclover]

Bench, flat and incline. Flys, and pulls.

Get some volume!

The secret to getting bigger muscles is punishment, and taking lots of it.

 

[ebkallday]

^^^^ And negatives like a mofo on the fly's and pulls... make them pecs squill like sizzling bacon.

 

[Senorman]

What are pulls?

 

[passamj20]

Flat, flys, incline, flat bells, decline bells, cable upper and lower, and just added my new favorite 10-8-6 chains at the end with 135 for failure = sore for days

 

[weighted chinup]

Weighted Dips and Incline Barbell Bench. Do enough volume. Focus on getting stronger in these lifts. All you need.

Incline Barbell Bench works great when done with a reduced incline to reduce front delt involvement and focus mostly on the pecs.

Another excellent lift that you can use to bring up a lagging chest is Incline Dumbbell Bench. The advantage you have with dumbbells is you can make use of greater myostatic/stretch reflex, which is definitely a useful technique. They do become a bit impractical once you get strong at them (getting the dumbbells in place each time).

I'm not a big fan of variety for the sake of variety, so I would limit exercise selection and keep it focused on 1-2 major lifts for chest with a strong emphasis put on getting stronger in these lift. Train with enough volume and frequency and it should be plenty.

 

[rawin]

Dips ... Very effective

 

[ironnut]

My chest is by far the most stubborn part of my body, the only thing i have found that works for me is negatives, painful as hell but effective.

 

[Beast11]

All I do is flat bench and some flyes. On occasion I'll do some incline.

 

[Manny]

Pushups!! I went away and did pushups and burpies and bam, I got hooded. Now add the other goodies that we have at out disposal and the girlies will love us!!

 

[zaxar]

Right now I am doing high volume.
Start with pec deck 2 light sets warm up 3 working sets. Next I hit incline bench 3 sets heavy, sometimes doing a light drop set after each set. Then I do a tri set where I do flat bench right into dumbell bench medium weight to push ups off the bench 3 sets of that. Next I do cable cross overs 3 sets then end with weighted dips 3 sets. Declines get thrown In every other workout. Rest no more then 60 seconds each set....feel the burn baby...
Peace
Zaxar

 

[kawilt]

Like weighted chinup say's "use a reduced incline" and try turning the weights 90 % (with your palms facing in), hold the dumbells together, come down high on your chest. Use lighter weight and do volume.

 

[flenser]

An accessory I do as part of shoulder recovery to get power back into the bottom of the lift... On flat or incline bench I pause just above my chest for 5 seconds, power to the top as fast as possible and immediately drop back to the bottom for the next rep. 3X10 and I'm shaking by the third set. The first time I did them I got doms in both my pecs and lats.

 

[Had580]

Are Pull ups effective for chest?

 

[Big C]

Diamond push ups, ISO clap for a warm up and go onto bench press flat and incline, incline dumbbell presses, flys, dumbbell press with rotation and I agree with using negatives.

 

[pmac928]

Chest is my only body part that Is sore the next day still. Week after week. I think the secret to cheat for me is changing or adding just one little extra thing each week. This weeks chest workout was...
flat bench-5-6 sets
Incline dumbells-5 sets
Pec dec flyes- 4 sets ss with dips
2 sets decline hammer strength
2 sets cable xo ss with push-ups

Each week I'll switch out flat bench for flat db bench and incline bb. I also do super wide grip bench with 135lbs very slow and concentrated til failure

 

[MindlessWork]

incline and decline db press, incline flys, cable crossovers

 

[fightingfires]

When I really want to hit chest hard..I pre-exhaust them with flys first before moving to bench. It really sucks because it takes some of the strength from your max bench but it really focuses all the stresses into the correct muscle and will have your pecs failing before your front delts do. I feel too much of the flat bench (and incline) is your shoulders being one of the primary muscles used. Pre-exhaust makes it more of a chest exercise.

 

[Demondosage]

http://johndoebodybuilding.com/blast-chest-new-growth/