chest workout - SuperiorMuscle.com

Gecko1980 · #1 02-18-08, 08:43 AM

Okay guy's what workout do you like to do for upper chest??? That is the most lacking spot for me and i want to find something that will kick the shit out of them.. I do most workouts at home with free weights so no cable.. thanks guys

Stonecold54 · #2 02-18-08, 09:07 AM

Quote:

Originally Posted by Gecko1980

Okay guy's what workout do you like to do for upper chest??? That is the most lacking spot for me and i want to find something that will kick the shit out of them.. I do most workouts at home with free weights so no cable.. thanks guys

well contrary to popular belief you can't "isolate" the upper chest. it feels like that to some people only because of the angle of the pull of the weights on the movement. However, I believe to stimulate the MOST chest muscle, you must have a slight incline in your presses. 10-15 degrees is the best (of course my gym only has higher inclines, lol). but I would do something like this. a chest flye movement and then either incline DB press or a semi-close grip BB press. always with slow movement and always with a good squeeze at the top.

Gecko1980 · #3 02-18-08, 09:12 AM

Thanks bro, I'll give it a go

***THE BOUNCER*** · #4 02-18-08, 09:26 AM

like stone said, there really isnt upper middle or lower exercises. its 1 muscle.

that said, i like incline DB presses, incline DB flys etc..

Nekrawulf · #5 02-19-08, 12:22 AM

Hand stand pushups, Burpees.

But dont listen to me, I dont train like any of these weirdos around here!

=-D

***THE BOUNCER*** · #6 02-19-08, 07:59 AM

Quote:

Originally Posted by Nekrawulf

Hand stand pushups, Burpees.

But dont listen to me, I dont train like any of these weirdos around here!

=-D

are these kind of post your way of coming out of the closet or what? "burpees" what the hell kind of gay shit is that.

fog_hat1981 · #7 02-19-08, 09:58 AM

Quote:

Originally Posted by Stonecold54

well contrary to popular belief you can't "isolate" the upper chest. it feels like that to some people only because of the angle of the pull of the weights on the movement. However, I believe to stimulate the MOST chest muscle, you must have a slight incline in your presses. 10-15 degrees is the best (of course my gym only has higher inclines, lol). but I would do something like this. a chest flye movement and then either incline DB press or a semi-close grip BB press. always with slow movement and always with a good squeeze at the top.

I'm a firm believer that a big chest comes from flat or slightly inclined exercises that stimulate the most muscle fiber but how in the world can you dismiss the clavicular head - that just seems way out of character for someone who seems to know as much as you - please elaborate on what you meant...

dna9488 · #8 02-19-08, 12:12 PM

Quote:

Originally Posted by THE BOUNCER

are these kind of post your way of coming out of the closet or what? "burpees" what the hell kind of gay shit is that.

lol....

I think its along the lines of "ouchees" and "oopsees"

Scrumhalf · #9 02-19-08, 01:52 PM

Burpees are awesome. I used to do them while training for rugby. You basically do a squat (body weight only) with your hands down, then jump into a pushup position, do a pushup, jump back into a standing position and then do an explosive jump up with your arms thrown up. Then start over. Do this about about a 100 times you will be ready to collapse... lol....

***THE BOUNCER*** · #10 02-19-08, 02:05 PM

Quote:

Originally Posted by Scrumhalf

Burpees are awesome. I used to do them while training for rugby. You basically do a squat (body weight only) with your hands down, then jump into a pushup position, do a pushup, jump back into a standing position and then do an explosive jump up with your arms thrown up. Then start over. Do this about about a 100 times you will be ready to collapse... lol....

so they are actually some kind of workout? i thought he was saying like "oopsie" lol.

fog_hat1981 · #11 02-19-08, 02:07 PM

Quote:

Originally Posted by Scrumhalf

Burpees are awesome. I used to do them while training for rugby. You basically do a squat (body weight only) with your hands down, then jump into a pushup position, do a pushup, jump back into a standing position and then do an explosive jump up with your arms thrown up. Then start over. Do this about about a 100 times you will be ready to collapse... lol....

I've used those with some of my clients and I dread having to show them how they're done - I do 5 as an example and then I have to hide the fact that they whooped my a$$ yet I'm asking my folks to give me 25-50 etc - LOL at bulking

fog_hat1981 · #12 02-19-08, 02:15 PM

Quote:

Originally Posted by Nekrawulf

Hand stand pushups, Burpees.

But dont listen to me, I dont train like any of these weirdos around here!

=-D

Do you incorporate a Bosu ball into your workouts as well - that thing along with those skateboard looking things you balance on can be BRUTAL for a lot of exercises....

Nekrawulf · #13 02-19-08, 02:57 PM

No I dont. Bosu has its merits though, and when I start shifting my program to a more sport specific orientation I will be utilizing one.

mindstar · #14 02-19-08, 02:58 PM

Quote:

Originally Posted by fog_hat1981

I've used those with some of my clients and I dread having to show them how they're done - I do 5 as an example and then I have to hide the fact that they whooped my a$$ yet I'm asking my folks to give me 25-50 etc - LOL at bulking

i make kids who are late to my class do them...or tabata cardio with squats. they're never late twice. lol.

Nekrawulf · #15 02-19-08, 02:59 PM

Quote:

Originally Posted by THE BOUNCER

are these kind of post your way of coming out of the closet or what? "burpees" what the hell kind of gay shit is that.

Video

Nekrawulf · #16 02-19-08, 03:00 PM

Quote:

Originally Posted by mindstar

i make kids who are late to my class do them...or tabata cardio with squats. they're never late twice. lol.

mmmmm tabata protocol.

good stuff there

Stonecold54 · #17 02-19-08, 03:14 PM

Quote:

Originally Posted by fog_hat1981

I'm a firm believer that a big chest comes from flat or slightly inclined exercises that stimulate the most muscle fiber but how in the world can you dismiss the clavicular head - that just seems way out of character for someone who seems to know as much as you - please elaborate on what you meant...

so what would you do to stimulate that area? the higher you go on an incline the less your chest is involved? my superset of chest flyes and slight incline close grip smith machine doesn't seem to miss any spots (using sorness as a guide). but I am interested to hear what exercises you think will "hit" that spot.

fog_hat1981 · #18 02-19-08, 03:29 PM

Quote:

Originally Posted by Stonecold54

so what would you do to stimulate that area? the higher you go on an incline the less your chest is involved? my superset of chest flyes and slight incline close grip smith machine doesn't seem to miss any spots (using sorness as a guide). but I am interested to hear what exercises you think will "hit" that spot.

Cable flyes at a 20-30 degree incline focusing on the last 40% of the ROM with a crossover (you can't get much stimulation of this area with freeweights IMO) - also - anything that involves "stability" in addition to what cables provide (such as declined pushups on a ball or stability board etc) seem to hit this area quite well - so much so that most people "feel" that muscle for the first time they've ever really done chest workouts. Of course a LOT of it has to do with mind/muscle connection but everything works that way in the end...

Also - I don't want you to think I was attacking you with my post - I agree with you on the fact that most chests are built with the exercises/tactics you posted BUT I was simply confused as to how you would skip over the clavicular head itself seeing that it's a completely separate muscle on its own and you and I seem to agree/have the same education/knowledge about most everything....

Stonecold54 · #19 02-19-08, 03:35 PM

Quote:

Originally Posted by fog_hat1981

Cable flyes at a 20-30 degree incline focusing on the last 40% of the ROM with a crossover (you can't get much stimulation of this area with freeweights IMO) - also - anything that involves "stability" in addition to what cables provide (such as declined pushups on a ball or stability board etc) seem to hit this area quite well - so much so that most people "feel" that muscle for the first time they've ever really done chest workouts. Of course a LOT of it has to do with mind/muscle connection but everything works that way in the end...

Also - I don't want you to think I was attacking you with my post - I agree with you on the fact that most chests are built with the exercises/tactics you posted BUT I was simply confused as to how you would skip over the clavicular head itself seeing that it's a completely separate muscle on its own and you and I seem to agree/have the same education/knowledge about most everything....

yeah I think the cable thing would work, I didn't think of that because in my gym I would have to lug a bench 30 yards to do that exercise

.....I just personally can feel every fiber in my chest after my own workout. I might try the decline pushup thing to. But some "Sorness" with people that do new exercises is just that, soreness, not the result of a "good" workout (and I knew you weren't taking shots at me

).

Scrumhalf · #20 02-19-08, 03:42 PM

Quote:

Originally Posted by Nekrawulf

Video

Hey Nekrawulf, that finishing sequence in your video with the rings looks really intense... lol... I am pretty strong relative to my body weight but I don't know if I can pull myself up to get my waist above the rings like that. Pretty cool!!

SonofBone · #21 02-19-08, 03:45 PM

Seems like the cable crossovers would be more of an exercise that anybody could do vs. the decline pushup which will require adequate triceps strength, correct?

At the same time though, hands wider on a decline pushup would seem to work more of the outer part of the pec, so keeping your hands shoulder width or closer would seem to hit the upper pec more on the decline pushup. Does that make sense?

Nekrawulf · #22 02-19-08, 04:34 PM

Quote:

Originally Posted by Scrumhalf

Hey Nekrawulf, that finishing sequence in your video with the rings looks really intense... lol... I am pretty strong relative to my body weight but I don't know if I can pull myself up to get my waist above the rings like that. Pretty cool!!

To put things into perspective with that movement....

Gymnastics places a score on different movements based on their difficulty to perform. The movement there at the end "muscl