PEC BUILDERS

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Keith Rowland
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PEC BUILDERS

Post by Keith Rowland » Mon Aug 14, 2006 9:58 pm

What's your best chest excercise or chest workout? I really value the close-grip bench and weighted dips for mass building.
Bio: Age 56; former NPC Masters Champion (1990); teacher; married with kids; heroes: John Grimak and Frank Zane; favorite sport: Steelers Football (worked in TV with R. Blier); hobbies: canoeing, cycling, free weight exercise.

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Post by Matt Z » Tue Aug 15, 2006 7:01 am

Flat and incline bench presses (barbell or dumbbell). I find that while the dumbbell and barbell variations are both compound movements, Barbell Bench Presses involve proportionately more front deltoid and triceps involvement, while Dumbbell Bench Presses are more pectoral specific. This is partly offset however by the fact that you can move more weight with a barbell, so it's hard to say which is a better pec builder.

Ryan A
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Post by Ryan A » Tue Aug 15, 2006 9:54 am

Recently, I have been doing paused bench presses and have found this to be more beneficial than any other type of press. I have not tried this method with dumbbells yet though. I would suspect they are even better since in general I agree that dumbbells are better for chest strength.

Keith Rowland
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Re: Ryan and paused benches

Post by Keith Rowland » Wed Aug 16, 2006 10:50 pm

Do you mean racking the barbell for a rest, or do you mean half-rep pauses? I've known many who finished a set of bench presses with a couple of half-reps, which is supposed to stimulate growth. I adhere to the old school which dictates strict, full-range motions. If the former is what you are talking about, I agree: pause rests to get extra repetitions on the last set are good on alternate chest days.
Bio: Age 56; former NPC Masters Champion (1990); teacher; married with kids; heroes: John Grimak and Frank Zane; favorite sport: Steelers Football (worked in TV with R. Blier); hobbies: canoeing, cycling, free weight exercise.

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Post by Ryan A » Wed Aug 16, 2006 11:16 pm

I mean full range reps with a 3-5 second pause on the chest.

I do these for all the reps not just the last ones. For added functional benefit you can let the weight drop some distance and catch it over the last 2-3 inches, building reactive strength. This is similar to a drop jump for the lower body. After that, pause with the weight isometrically contracted on the chest for 3-5 seconds, and then from this dead stop position, drive up as fast as possible for maximal training of starting strength. The pecs mostly work right off the chest so requiring maximum force from a dead stop has helped me a lot in getting a good chest workout.

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Post by DeadFrog » Thu Aug 17, 2006 10:31 am

Now that makes a lot of sense... I gotta try those!

I found the best thing for my chest was to mix it up well with declines, inclines and flat.

Love those declines!

Mixing it up has seemed to be a repeating theme here at the forums, I guess the more the better to stimulate your body.

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Post by Stephen Johnson » Thu Aug 17, 2006 9:09 pm

DeadFrog wrote: I found the best thing for my chest was to mix it up well with declines, inclines and flatt.

Mixing it up has seemed to be a repeating theme here at the forums, I guess the more the better to stimulate your body.
A couple of years ago, when I still had a subscription to Mens Fitness magazine, I ran across something that they called the Treasure Chest routine. It used incline, flat and decline bench presses supersetted with incline, flat and decline push-ups. The trick was to target a different area of the chest with the push-ups than the one that was worked with the presses. It looked something like this:

Incline Bench presses/
Flat Push-Ups - 3X10/20

Flat Bench Presses/
Decline Push-Ups - 3x10/20

Decline Bench Presses/
Incline Push-Ups - 3x10/20

I used it as a volume workout rather than a strength-building one, and walked out of the gym with some awesome pumps.

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