Ripped CHEST

[God Of War]

I need to know the top 3 chest exercises that'll flatten and tighten my chest.

Please do not reply "see Deisel Guide".

 

[Industry]

Aside from the Bench Exercizes.... I would do some Dips and some Cable Crossovers to shape and firm the chest.... maybe some pec dec fly's too.

 

[God Of War]

Thanks for the speedy reply. Could you give some descriptions of Dips, Crossover, and Pec Dec Fly.

 

[God Of War]

Thanks for the speedy reply. Could you give some descriptions of Dips, Crossover, and Pec Dec Fly.

 

[Industry]

Pec Dec Fly's

http://exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html



Cable Crossovers (Flys)

http://exrx.net/WeightExercises/PectoralSternal/CBStandingFly.html



Chest Dip

http://exrx.net/WeightExercises/PectoralSternal/AsChestDip.html


Be careful on the chest dips. They can also be a tricep excersize.

 

[God Of War]

wonderful!

 

[Metaphor]

Originally posted by Industry
Aside from the Bench Exercizes.... I would do some Dips and some Cable Crossovers to shape and firm the chest.... maybe some pec dec fly's too.

You can't shape the muscle. And 'firming' it would be cutting body fat down, not related to an exercise.

 

[NMMWCR]

Originally posted by Industry
Pec Dec Fly's

http://exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html

I don't recommend machines for pecs. Do your flys on a bench using dumbells. You can mix it up with incline, flat, and decline dumbell flys.

 

[DIESEL]

If you are going for an aesthetic chest - you should do primarily low incline (b/w 30-45 degs) bench/db presses.

pec dec flyes are terrible - a nice recipe for rotator cuff inpingement. try dumbbell flyes instead - and even then, do those sparingly.

Basically to have a kick ass chest this is all you need to do:

Heavy ass incline presses
Heavy ass flat presses

by heavy I mean you are going heavy (fail at 4-7 reps) BUT YOU STILL HAVE EXCELLENT FORM. You cheat on form, you cheat your pec size, period.

D

 

[God Of War]

Thanks for the info. Very good replies.

 

[seulaxplaya]

yeah uh no one mentioned push-ups. u can do those anywhere and anytime. vary the arm distance.

 

[WORKEROUTER]

Originally posted by seulaxplaya
yeah uh no one mentioned push-ups. u can do those anywhere and anytime. vary the arm distance.

stick to the benches for the most part.

for my chest i routine i do a total of 10 sets:

4 sets FLAT
4 sets INCLINE (the first knob thing on the adjustable angle bench)
2 sets CABLE rows

just for fun i like to throw in some pushups afterwards, but generaly dont recognize them as part of my routine

 

[Kevon]

notice how swimmers have ripped chests , sorry I dont know tons of info on fitness, but I know that swimming is one of the best cardio/full body workouts you can do

 

[numlock]

Originally posted by Kevon
notice how swimmers have ripped chests , sorry I dont know tons of info on fitness, but I know that swimming is one of the best cardio/full body workouts you can do

the motions executed when swimming closely mimic the chest pullover exercise -- maybe that's why?

 

[-HPNOTIQ-]

Hammer Strength chest machine got my chest ripped faster compared to Olympic weights and free weight dumb bells.

Nice thing about the Hammer Strength machines is that you dont need a spotter, and can go to failure rather safely.

If your gym has it, this is what it looks like:

http://www.hammerstrength.com/product/product.asp?code=ILHBP&back=../commercial/hs_plate.asp

 

[Need-2-B-Pimpin]

I've heard that low weight, lots of reps gets you ripped quick, is there any truth behind this?

 

[MetalFortress]

Originally posted by Need-2-B-Pimpin
I've heard that low weight, lots of reps gets you ripped quick, is there any truth behind this?

Depends... using a full-body ballistic lift routine with kettlebells or dumbbells or whatnot, yes... otherwise, NO.