chest exercise

Nath

Yep, I have to place myslef in the pro-flies camp. I think Flies are awesome as a stand alone exersize and equally effective if used before or after presses in a 'pre' or 'post' exhaust routine. I found that after I began to use flies I improved with my inner chest development. Even at lighter weights, you can really concentrate on form and get a great squeeze toward the end of each rep. I would def agree with LeeB about the rotation of exercises, you need to keep ur body guessing but there's no need to change routines that frequently. Keep doing ur flies mate, just do whatever u need to to keep getting results. I'm a big fan of starting with my weaker exercise's I begin with incline press then go to flat press and finally decline. Since doing this my performance on the incline has greatly improved. Using these ideas it's easy to vary your workout, pre-exhaust, post exhaust, priority principle, pyramid sets etc, there's so many different methods of workin out, there's no reason for your worouts to ever lack variety. =)

Ali M

Be nice to see a pic of you Nath so you can qualify what you say.

Nath

Just uploaded some actually mate, but please go easy with me.........

Bodyworks

Ali, don't read too much into the dorian trained this way stuff. it's commonly believed he didn't squat, i'll bet he f*cking did. later in his career, he may have passed them by, but initially, he did. flat bench pressing builds the chest really well, but it's harder to build density in the upper pecs for most people, so once the chest has thickness lower in the pecs, prioritise upper pecs with incline pressing, flyes etc. some people believe you can't hit a specific part of a muscle, only the muscle as a whole but i gotta disagree to some extent there. as for flyes, like lee said, with enough intensity, i find they fatigue the pecs more than ANY exercise, pressing included.

crazycal1

thats very interesting!

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Ali M

Nice post BW, thats me lots of thickness in lower chest but lagging in the upper i think, so yeah ive taken your comments on board mate and ill defo start with DB inclines now and then fly's and then finnish of on bench press.

Nath top pics mate you qualified lol..

LeeB

if yuor missing upper chest thickness.. try starting off with something to specifically hit that area first.. inlcline pressing hits it but if your LACKING development in the first place then in my opinion its very hard to hit it without doin an isolation move first.... try doing standing cable flyes but bent over to pretty much a 90 degree angle and really squeezing these at the bottom of the movement... OR light dumbell flyes on an incline.. but let the movement of the weights fall ABOVE the top of your head... youll really feel these stretch your upper chest and only a very ligt weight is needed... then move to the pressing movement.. it will be harder but you can then guarantee itll be working your upper chest!

Hammers

i wouldnt call myself a beginner,,i have been training for 19 months, first i would bench press incline,flat then decline then move on to flys, i reckon lots of peeps do that,,well they do in my gym,,big guys, medium guys, small guys, little guys,tiny guys,,they all do this is my gym,,lol lol, i dont think your chest has to be well big to move on to flys,,,,my chest aint big but flys are working for me

mrhulahoop

Must admit, Ive used flys to good effect

Bodyworks

good point 10stmuscleman, i see lots of people decline pressing in my gym too, but no one has yet told me why they do it. i just figured they've seen ronnie coleman do it on his videos so they copy him. i find it's a totally unnecessary exercise for 99% of people. i'm yet to see someone with upper pectoral fullness and weak lower pecs. flat benching works the lower pecs just fine, it's the upper pecs where most people struggle to build thickness, as evidenced above.