Best chest exercises reddit. Im pretty smoked after the dips.

Best chest exercises reddit e. Then after reaching fatigue, you could go into push ups (wide/medium/close) until muscle failure. This comment has been removed. The Chest-Building Exercises Bench Press Most people actually have a tight chest - or should at least stretch it. What I’m wondering is should I substitute seated plate loaded chest press for flat dumbbell bench? If you're going for defined, structured-looking pecs, the muscles that expose the chest via good posture are just as instrumental as building mass/strength in the chest itself. Side Plank Bend or Standing Side Bend for lateral flexion and Side Medecine Ball Throw or Standing Spine Rotation with a bar for rotation. All that said, how this guy can sit there and tell you that chest fly's are a bad exercise for the chest with a straight face I have no idea. Forum for kettlebell enthusiasts. It works the deep core. g. The difference is that this exercise has a strong focus on the upper chest. If you are a frequent contributor to this sub, do your part and Because every exercise has it's uses and can be performed safely, the problem is that people don't always do them right, so they get hurt and immediately blame the exercise. Chest is all about form, moreso than most other non-compound lifts. And, incline and flat dumbbell pressing has added more mass to my chest too. . You're at the gym to stimulate the muscle. You can do different angles on the bench(30,45) treat them as variations. Some exercises that pops to mind but that I'm not sure of: ring flies, db flies. I do flat chest 4 sets. Some people really can't do some movements safely). However, this was before I joined a gym. This is It’s also really good due to the anatomy of the Biceps. Flat presses and flies utilize both at the same time, incline presses and flies help isolate UPPER chest and decline presses and flies and dips isolate the LOWER chest. I do do a functional training routine every morning though, and was wondering if there was any band exercises that are super good and compound for function, athleticism, and just general strength and good for your body. I’m only level 75, but I like the knee to chests and leg raises. Muscle balance, as others have said. In terms of lifts I have not seen anything better than the dumbbell chest press, and I am curious to hear your thoughts on best exercises for this. Strict presses with the dumbells while standing also incorporate some chest. You can also do these at home with a band. My abs have gotten a lot stronger from those. There comes a point where your just wasting time energy and gains. I do flat bench, flat dumbells, decline dumbbells, and dips with a exercise of the day thrown in there for my lower chest day. Overhead press. For instance, I basically only did one chest exercise for my first few months at planet fitness. But mind you - I went 7 days a week and did a push day every other day, but only hit chest once on those days (4 sets of incline dumbbell bench press). We would like to show you a description here but the site won’t allow us. But have some damn faith! I spent years trying one thing and switching directions, thinking I could figure my own workouts out, which is funny, because I could NOW. ” - The Dalai Lama During the heat of the pandemic, the mods are going to bend the rules a bit and leave some beginner FAQs posted in order to give newcomers to this sub some relatable posts to read and offer people a different way to learn the sub's posting rules. I find if I place my hands lower than it works my lower chest, when I place them higher than normal, it works my upper chest. Many people recommend incline work and this can help, however, chest fibers are hit the most using decline movements (Dorian Yates used to do decline bench a lot for this reason). Find that exercise for you, and the mind to muscle connection will eventually translate to every chest movement. having multiple properly randomized controlled trials lasting at least 8 weeks). For triceps, slow and controlled kickbacks would work great since this Tough, really. But not so much goes for volume. Remember volume is not your friend. Feeling the burn is not what stimulates hypertrophy. Anytime you have a muscle that crosses 2 joints there are exercises where you stretch one end and contract the other for super gains. Just remember, there's nothing wrong with a big bench for your chest-as long as your workout doesn't start and end there. Pre-exhaust your chest with slower, full range of motion pushups. Doesn't matter which exercises. Yeah, shoving palms four inches further away will net you 3,54% more pec/lat activation and shoulder pains. 216K subscribers in the kettlebell community. there isn't a separate insertion for middle chest. So yes it is true. There's no such thing as in INNER or OUTTER chest. Optional: Blocks or paralletes If you do not have access to rings, elevate your hands on paralletes or blocks to increase the ROM of your chest exercises. Incline press is another really good one. For chest, I’d recommend bench press, dips, and chest flyes at the gym. Forward raises work mostly delts but also some pectoral action there. Cable chest flies are a damn good exercise too. Please read our sub rules before posting. Aside from developing your chest further (get to an incline bench press of well over your bodyweight for several reps, same for flat), some people find that they benefit from exercises that allow them to get a really big range of motion. Also check out "Wycked Training" on YouTube. Incorporate flat, incline and decline pushups to every workout and you'll see great progress. Pick 4 exercises you like and do them consistently, mixing it up every 3rd workout. Personal attacks and unwanted sexual comments will not be tolerated. Load that ish up and you won't need a spotter to max out with some heavy weights safely. I felt a good squeeze in my chest when doing decline pressing, as well as chest flies. For at home workouts, learn how to do push ups with impeccable form - but once again, this will be hard to feel in the chest until you actually have a chest (weird circular logic, I know) It is arguably the best triceps exercise. Going for pump on the chest and heavy on the row, I have seen great gains in the last six months with it. If you are looking for a good sample for a chest workout here is a quick 25-30 minute chest workout that I pair with my other full body lifts. I'm lifting till 10kgs in dumbbells and 20kgs on equipment now. I'm sorry if this sounds stupid but I was wondering if there is any bodyweight chest exercise other than pushups and it's variations. Good info, although the pec deck machine actually has the most consistent resistance across the range of motion. Adding weight every week or two. Im pretty smoked after the dips. The best way to execute that is to find a system that seems to work for people and follow it faithfully (but not to injury. It is also important to note that the Iron Cross requires huge lats & chest strength, therefore it is probably one of the best BW exercise out there for chest hypertrophy but it is completely out of reach for 99,9999% of the population. Once you get good at regular ring pushups you cam move onto rto It was just an exercise that I felt in my chest. I am satisfied with my chest development and how it is moving along but just think it's odd that I rarely feel it while working out. I weighed 230. The cable in the machine will always be pulling tangent to the arc of the machine arms but in the opposite direction of travel so it’s a perfectly consistent resistance for Nothing serious, my ac joint could just use some not so demanding exercises, where there is very little of the arms moving behind the body. As title says, I'm feeling chest exercises mostly just on my shoulders. Can strength training chest exercises like fly chest, incline and decline heavy Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Obviously for strength one would need to add more resistance like a vest or just a load on your back. Steve cook looks fucking retardedly good. I start to think that grip width gets much more attention in exercises like dips, pullups or pushups than it deserves. A great thing to try is gymnastic rings! They take a regular pushup from 1 to 100, and you can also activate the chest more with them by bringing your hands together at the top and squeazing your chest. While triceps are fine, I feel like I end up doing a lot less of both chest and shoulders by incorporating all three into the same workout session, than if I was doing them on separate days. My chest workout looks like this: 3 sets rotator cuff warm up 2 sets chest warmup (usually dumbbells 40's for 20 reps) 4 sets heavy dumbbells incline (85/90/95/100) 3 sets dumbell fly, superset with close grip pushes 3 Sets cable decline flys 5 sets dips (first 3 weighted, then last 2 to failure. Between overhead press and bench, it gets hit pretty hard. Choose two or three to work into your routine, and for best results, rotate in new movements every 3 or 4 weeks. I don’t think the game works out the chest well. If you lift chest twice a week it's probably between 16 and 26ish sets give or take for the week. Sub is mainly meant to speak on all combat techniques including, but not limited to Boxing, MT, wrestling, JJ, training questions, defense, and to answer your questions involving anything to do with combat sports. There are very much so an upper and lower chest. The upper chest needs extra love if you want to build a great aesthetic physique. But unless you have a rack of weights to fulfill all your needs, I suggest going to a gym. If you have tight calves (common for us), deepen the lower leg stretch by standing on wedges in reverse so the toes are pointed up. It may be a good indicator that you are engaging the chest, but unless the chest becomes the limiting factor by an involuntarily slowing of the contraction, it will not receive the most stimulus for hypertrophy from the exercise. A lot of it is genetic. The beginning of my chest days look like this: Dips, Flat Bench, OHP, Incline, Flys. If you have resistance bands, you could maybe try pull exercises such as single-arm crossover fly (doesn't need an anchor point other than your foot), single or double arm fly (requires an anchor point), or lying pullover (requires an anchor point). Slow and controlled reps, squeeze the chest. A lot of his videos will show how you need to position initially and during the movement for the best stretch and contraction on just about any chest exercise. I find these exercises to involve chest and shoulders as opposed to chest and triceps. 165 votes, 31 comments. That If I do chest on international chest day (and before shoulders/back), I can feel every fiber hit on just about anything other than bench. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. It's a product of sitting for extended periods of time, poor posture (which, unfortunately, most people also suffer from), and uneven muscle development (namely people who work their chest and neglect their back). It wasn't until last year that I got over my embarrassment and decided to get serious about my fitness and do everything possible to loose my man boobs. A single dumbbell to me is better used as a Any chest flys I do usually makes my entire chest from top to bottom feel completely pumped so i think that's a good workout if you're trying to get a bit of everything in the chest area. e. Weight Loss 101 - if you want to lose weight and A good way to OVERLOAD your chest on a max day is to use the SMITH MACHINE (the barbell that is attached with cables). “Know the rules well, so you can break them effectively. I personally would reccomend some light weight lateral raises and try to squeeze your rear delts back at the top as well as your lateral delt to get a little blood flowing. doing them on the arms day of 5 day split programmed: Chest / Back / Arms / Shoulders / Legs), or if you have a strength specific goal (competitive . Everyone has different goals, who are you to say 3 is more than I or anybody else needs? If I'm lifting for aesthetics, I'd focus on volume and high frequency, so yes 3 chest exercises would be suitable for my goals if I'm going for 3 sets of each exercise with 8+ reps each set. Hi, I'm 24(F), I regularly work out at the gym and my trainer makes me do chest exercises at least once a week. context: Compound movements (deadlift, squat, bench press, rows, chin-ups, etc) should encompass the base for most weight training programs regardless of goal(s). Incline chest 4 sets. Transverse abdominal (TVA) activation. The Chest-Building Exercises Bench Press The only circumstances in which pronated bench press surpasses supinated bench press in terms of effectiveness are as a triceps exercise performed with a narrow grip, ideally on a day where you are hitting chest supplementally (e. I got pretty good chest overall, but I guess it could be. Prohibited behavior includes (but is not limited to) racist, misogynistic, sexist, and overtly offensive comments that have nothing to do with fitness. Arnold Schwarzenegger says to shock the muscle, so don't be afraid to switch the exercise up a little bit and get out of routine. You should be trying to progressive overload your press workouts week to week and the crossovers will help get blood flowing back to your muscle fibers! Flat Dumbbell press, 8-12 reps for 3 sets. A place for MMA, and Martial Art’s enthusiasts focused **mainly** on technique. For Push B take out probably either the smith machine or flies out and do a flat pressing movement here. If you have a good pec deck available set the handles really far back so that it's a stretch on the chest just to grab the handles. I can do over 15 one hand push ups and 10 hand stand push up with no wall. I know about muscle ups and dips if you have access to a bar. Hit the chest from all different angles and intensities. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Another good exercise are cable crossovers but move your arms in more of a scooping motion. Yes those are fairly difficult. Mike's recommendations for chest. This is often why opposing exercises (IE pull-ups vs bench) are often recommended to help build the chest. I do standing landmine press as a bench accessory, I find it a lot easier to perform after heavier bench sets and get a good pump and contraction while aiming for the 8 - 12 rep range. Also some dips/ pushups are a good easy way to just get a little extra in to your chest workout and are good for combining with a superset with other more weighted chest workouts. If you you are only sticking to body weight fitness, decline push-ups using a chair or a couch works great. Feel free to post anything fitness related. I was thinking to use a weighted backpack (maybe 10kg) and doing 3 x 8-12 reps of some push ups variation, basically I need to search/build a new workout. Return to start position. 2) We’re very good at compensating. Currently almost overwhelmed with what exercises to do in my chest split. Bodyweight Dips took my chest gains to a new level, I'm still on a cut, however, I am able to see the pec gains the body fat. Also there are a lot of other exercises that, while they're not strictly chest exercises, benefit from having chest Hello I just bought a resistance band but I don't want to use it to workout as I already have a lot of that. Remember, women have pectoral muscles too. Violation: Rule 1: Be respectful and civil. For calf raises, 1-2 minutes is reasonable. These include basic exercises such as press-ups, which can be 1 day ago · To grow the chest muscles, you'll need to work on improved hypertrophy by choosing exercises that overload the middle, lower and upper chest muscles. Do 3 sets to failure. But here: Barbell bench (incline and flat) Dumbbell bench (incline and flat) Cable flies 4 sets to failure (heavy enough for 10-12 reps) Dumbbell flies Been really loving the hammer strength high row lately. r/Fitness is a place to discuss fitness in a civil manner. Another thing is the form may be slightly wrong, go to YouTube and watch and subscribe to a channel called Athlean-X he is really good with form and putting science back into strength, he has plenty of videos on biceps you can go to and he makes a new Someone just showed me what I can only describe as a standing lat pulldown. For a dumbbell chest press, 3-5 minutes is reasonable depending on the load and proximity to failure. Discussion is focused both inside and outside the octagon. Found the link- 80 votes, 34 comments. Chest flys 4 sets. Laying on your back, you can do chest flies and pulldowns. Incorporate these dynamic moves into your existing chest regimen, or fully embrace the Jun 20, 2024 · Here is the breakdown, ranging from the most effective (S tier) to the least effective (F tier) exercises for chest hypertrophy: Per Nippard, exercises in the S-tier are the gold standard for Oct 30, 2022 · Are you looking for the best bodyweight chest exercises? You are in the right place. This post will teach you how to build your chest muscles at home without weight. So I am a fairly advanced weightlifter I can bench press about twice my weight (I weigh 200 Lbs and bench press about 400 Lbs) and I am trying to incorporate more calisthenics exercises - I was wondering what are some great advanced calisthenic chest exercises that I can use that would be difficult enough for someone of my strength to still be able to gain strength and size? Rest times vary between the exercise. Workout Routines - choose a time-tested, proven routine for best results. People told me that my workout is a circuit, so it helps the endurance and strength but it doesn't really help me to get bigger. If you're using them for chest activation, make sure you lean your torso forward, flare your elbows out AND point your legs in front of you as well, like this: > Fundamentally, you can't use a surrogate endpoint like EMG to predict long-term gains (you can speculate, but "The Best Speculation About the Ideal Push Press Workout" wouldn't get as many clicks) It's really important to put theorycrafting to the test (i. yeah the bench press does touch on the chest, but it's not really a good chest workout edit: temper your disagreement buttons with this source. For me, doing a lot of pushups worked. B Nov 16, 2024 · Discover the best chest exercises for a complete chest workout. Our boobies are sitting on top of them so you don't see them the same way you do men's, but they're there. Learn about the optimal grip, incline angles, and activation techniques. In this case, the lateral head of the bicep cross the elbow and shoulder joint. The overhead press works the chest, triceps, and shoulders, just like the flat bench press. Biceps nad back are good for offense. Used to do around 100-150 pushups nearly everyday. In OPs post, he is talking about a compound chest exercise DB Press (start light, really squeeze at the top, if you move up a weight and no longer feel your chest then drop the weight back down) DB chest flys (same as above, but even less about the weight and more about feeling your chest contracting, I did the machine for a while until I got used to the movement) DB chest stretch (holding DB at the Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. Also,you can blast your triceps pretty good if you hold the dumbells together on your chest and go straight up and down. Seal jumps are pretty much like jumping jacks, but instead of Mar 13, 2024 · In the latest video posted on his YouTube channel, Nippard listed the best and worst exercises for chest development. I suggest working out your chest as much as possible. Do sets of 10-15 reps. About 10 reps with heavy weight under good control. IMO a better exercise is renegade push-ups which can be done with hexegon dumbbells and is more of a full body exercise (not legs, but it hits your core pretty good) Welcome to r/GYM. Adding sets or reps. I know this is body weight fitness but nothing brings your chest out like flat and incline dumbbell press, dumbbell fly, and flat and incline bench press. 21 votes, 25 comments. Do power-centric lifts like pull-up, leg press, bench press, shoulder press, and that's about it. For chest exercises, they give the option of adjusting leverage quickly and increasing the ROM of various exercises. Use dumbbells for chest flys, but again, full ROM and maintain a mind-muscle connection. I personally have seen increased definition in my chest shoulders and triceps by adding pushups every day. Bilateral exercise so it is efficient on time, but each arm moves a separate weight, resistance curve aligns with the triceps and peak tension at the contracted position, resistance profile is kind to joint and tendons, full contraction of all heads to develop a balanced tricep both aesthetically and for joint and tendon health, one of the few When it comes to assistance exercises for the lateral part of your core (obliques, QL, gluteus medius/minimus), you need one which covers lateral flexion (dynamically) and one which covers rotation (dynamically). Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. I alternate the grip between supinated and regular and have been incorporating it into my upper days. Keep those Cable flyes are in my opinion one of the best chest exercises there are. Work out literally every muscle you can, because there's no point in neglecting anything. You go to a machine and attach one of the small "V" shaped handles (the one I used was just big enough for one hand on each side) Downvoted because you're clearly wrong. Not a fan of flat barbell bench, so currently the split is smith incline press (35 degrees), seated plate loaded chest press, and flys and occasionally dips. You do the exercise you that you feel contracts your chest the most. If you really want to blast your lower chest you could even add something like decline bench press I started the PPL Routine a while back, and while the Pull and Legs day go fine, I feel like the Push Days have a lot of muscles crammed into them (Chest, Triceps and shoulders!). There is NO "best chest exercise". Adding those two exercises should definitely even you out. There’s nothing that will make your chest burn like that exercise in my opinion Regardless of all that, the bench press is still the best bang for your buck chest exercise for most people because it is proven to develop the chest well; is the simplest and usually most easily accessible exercise; is more easily loadable and better for progression; and is easier to perform a greater volume of safely without fatigue getting in the way. Chest and tricep are good for defense. There are good influencers out there but I've seen reddit go from following good advice 10 years ago to following these types who popped up a few years back who are going to keep you small and weak. Chest fly, flat/incline/decline bench. I was doing the regular lat pulldown and even pendlay rows, but never really felt them in my lats, but I felt this immediately. 34K subscribers in the fit community. Open your mind, and grow strong/big by lifting properly, with progression, not using a massively flawed tier list based on Jeff's feelings/n=3 studies. I think the game has good ab exercises. The only circumstances in which pronated bench press surpasses supinated bench press in terms of effectiveness are as a triceps exercise performed with a narrow grip, ideally on a day where you are hitting chest supplementally (e. This includes incline barbell press, flat bb press, db flies, and cable flies. Honorable mentions go to the pectoralis minor (a smaller muscle found underneath your pectoralis major) and even the anterior deltoid. Here are some of the best chest exercises to do just that. You don't need much else. Yesterday I did 90 minutes of chest and didn’t get sore. No affiliate links or any other forms of spam allowed. You need to have the right surface and everything too though, kind of a pain. Please note that many common questions can be answered by reading the following links: Getting started with fitness - for the absolute beginner with no idea of where to start with getting started. Specifically, you will see 21 different calisthenics chest There are so many different variations of pushups as described in the video in the comment section that have really helped me grow my chest specifically the upper chest. true. Also my opinion would be that this exercise should be taught in schools before the first pushup, squat, or situp. Yet, I would argue that, when performed correctly, they're the best chest-building exercise, and definitely deserve their reputation as the "upper body squat". I do all the exercises with dumbbells. I recommend: FLAT BENCH, INC. If you want to bring up your upper chest do 2 upper chest exercises every chest session or every other session. Work out your major muscle groups. Supersetted with machine chest press or flyes depending on the day. Is in my opinion the best and most underrated exercise. Its whichever exercise keeps you coming back that is the best exercise imo. Changing up tempo. With a low weighted barbell, hinge at the hips, keeping the torso & legs straight, lower your chest until you feel a stretch in your glutes, hamstrings or calves. It's more of a breathing exercise but a powerhouse at that. Maximize your chest gains with the best Seal Jumps. pseudo planche push ups, reverse grip bench variation, neutral grip db Make sure your form is solid and you have a wider grip and tilt forward a little bit. The best exercises for chest muscle growth are the standard May 20, 2024 · You’re now locked and loaded (chest salute, anyone?) with an arsenal of the best calisthenics exercises for powerful, muscular pecs. He divided the exercises into six tiers, with tier 1 being the most effective and tier 6 being the least effective Jun 28, 2023 · We’ve looked through the options and picked out the best chest exercises you should be working into your gym sessions if you want to see real gains. Let me see if I can find Dr. But I am yet to find good bodyweight only chest exercises other than standard pushups and it's 100 variations that are focused on bodybuilding. I work out my chest for two main reasons. The correct answer depends on how many chest days you have in a week and how many sets you do per exercise. The major muscle that makes up the chest is your pectoralis major. Some people have a tougher time hitting chest than others so dumbbell variations are good too. ssam gxnx sis ptcxdyt zpx sggkxq zzwpa soveeb xtnrlke qnq