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Determine the Length of Your Workouts

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Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Choosing One Chest Exercise?
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newbie2HIT

If you had to choose one chest exercise, which would it be (I am long-limbed)?

Incline chest-press
Flat chest-press
Dips
Flyes

Thanks all.
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Mr. Strong

Dips, definitely one of my favourites, it has a really good ROM. The only other exercises I do for my chest are variations of Press ups.
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kata14

I definitely choose parallel dips.
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Blashy

Quebec, CAN

Dips for sure.
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pyro13g

Ohio, USA

Flat bench
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JohnV474

For me, definitely dips. I love the greater range of motion compared to bench press.

JohnV474
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summaHIT

Ontario, CAN

Decline bench. It is easier on my shoulders than other exercises. It is also easier to add weight to a bar than to secure it around your waist for dips.
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Larry T

North Carolina, USA

It depends on the rest of your routine. Flys on a machine or cables provide the most direct chest exercise from your list. All the others involve your triceps along with your chest.
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goya

Actually I prefer incline bench presses (low incline, like 30 degrees from parallel) over dips if I had to choose 1 especially if you have long arms.

But why limit yourself to one? Inclines and dips are a great combo. The flat bench press is overrated in my opinion.
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Bill Sekerak

California, USA

newbie2HIT wrote:
If you had to choose one chest exercise, which would it be (I am long-limbed)?

Incline chest-press
Flat chest-press
Dips
Flyes

Thanks all.


I have long arms as well and I really like to decline bench. Hammer made an excellent decline machine and it is next on my list of buys when I get a larger place. Out of your list I would pick dips.
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MikaelPR

Understand that I am first and foremost a proponent of the superiority of single joint exercises performed on well designed machines. One exception: I get better results from push-ups performed slowly in zones than from ANY other exercise.
Mike
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Crotalus

DIPS
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bdog

Pec Dec
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Ciccio

Decline BB/Machine with a wide grip.

Franco
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newbie2HIT

So everyone's going for dips...

Will it make a difference if I am skinny and long-limbed, such as hitting my delts and tris, but not my chest?
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Mr. Strong

newbie2HIT wrote:
So everyone's going for dips...

Will it make a difference if I am skinny and long-limbed, such as hitting my delts and tris, but not my chest?




Don't worry about it, you use the same long arms for all of the exercises it won't effect one more than any other.

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coach-jeff

Louisiana, USA

Nautilus horizontal chest fly is my all time favorite chest exercise. Properly executed, it will make every square inch of your chest sore the next day.

I've had to deemphasize dips in my training, as heavy weighted dips had caused a somewhat "droopy" appearance to my chest due to disproportionate growth in lower chest, as compared to upper chest.
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Loutwinl

Just an old but effective idea, take one of those many exercises and use it for a week or two then go to the next etc.You won't get bored and get the benefits of all the movements for better all around development.
Good Luck
Lou
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simon-hecubus

Texas, USA

The DC push-press works great for those of us with long arms.

1. Get on a horizontal Pec Deck. Instead of putting your forearms on the pads, put your palms there.

2. Start the movement as a press.
Concentrate on squeezing the pecs instead of just moving pads/machine arms.

3. As the pads come forward to the center, concentrate on trying to make your palms touch each other.

4. To keep delts at a minimium, concentrate on keeping your shoulder blades pinched and against the back rest throughout.

You will get a ferocious pump from this exercise. Experiment with different hand heights to hit the pecs from top to bottom.
____________________________

Of the standard exercises listed, I prefer Inclines since they give a better ROM. I alternate between DB Inclines and Hammer Strength incline machines.

I do Dips primarily as a tricep exercise in pre-fatigue or reverse pre-fatigue fashion.

Scott
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admnautilus

Washington, USA

My favs are the Nautilus 10 degree chest followed by the Nautilus decline press.Squeeze the top of the 10 degree and go to failure in proper form and your chest will be on fire. The decline has a very long range a movement which is important in any linear movement. Jeff
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Ciccio

newbie2HIT wrote:
So everyone's going for dips...

Will it make a difference if I am skinny and long-limbed, such as hitting my delts and tris, but not my chest?


That's why I included the wide grip in my recommendation.

How wide? Test out yourself but usually so that in the lowest position the forearms are perpendicular to the floor.

Franco
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HeavyHitter32

This is one of those cases where I think the compund movement excels over the single joint movement. I have found the chest press superior - though dips are close. I also have long arms at 6'2".
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rtestes

Mississippi, USA

I have to do two for the beach muscles - Pec Deck followed by Incline Bench Press. Exhaust them, then hit them.
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MilTown

South Carolina, USA

Old School nothing but flat bench!

SFW
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Bill Sekerak

California, USA

admnautilus wrote:
My favs are the Nautilus 10 degree chest followed by the Nautilus decline press.Squeeze the top of the 10 degree and go to failure in proper form and your chest will be on fire. The decline has a very long range a movement which is important in any linear movement. Jeff


I liked these machines a lot especially the stand alone decline bench. You could use the footpedal to do NO or hyper , yup a good machine.
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