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Determine the Length of Your Workouts

Evaluate Your Progress

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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Poll: Survey: Best Chest Exercise
Best Chest Exercise
1) Dip 1) Dip 44%
2) Bench Press 2) Bench Press 22%
3) Pullover 3) Pullover 0%
4) Chest Fly 4) Chest Fly 33%
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Resultsbased

I thought it would be interesting to have a poll and see what others here think is the most effective exercise for Chest.
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oldbutsteady

I prefer push ups to any weighted chest exercise.

OBS
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StuKE

I would have voted for incline bench press, 30 degrees or so with either barbell of dumbells, both producing the goods in slightly different ways.
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tensionstrength

oldbutsteady wrote:
I prefer push ups to any weighted chest exercise.

OBS


That is what I have been doing lately. Do you have a certain way you do them? Range of motion? Speed? Etc.?
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Bastion

It is a proven fact that the #1 chest movement is a slight decline press.
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HeavyHitter32

I found the chest press to be best for me with dips very close.

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AndyMitch

For pectoral Development- flys would have to be top of the list.

For chest?
I don?t believe there is just one, but I really like the fact to put pullovers in that list.
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MikaelPR

tensionstrength wrote:
oldbutsteady wrote:
I prefer push ups to any weighted chest exercise.

OBS

That is what I have been doing lately. Do you have a certain way you do them? Range of motion? Speed? Etc.?


To horn in, I have been doing push-ups almost exclusively for the past couple of years. My favorite method is JReps 3rds; 8 reps in the mid range, 8 in the bottom (stretch) and 8 in the top range. I use plastic and foam push-up handles bought at Target.
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hit4me

Florida, USA

for me personally, my chest started getting better developed when performing pre-exhaust chest flyes with nautilus chest press, then incline barbell press and finishing off with cable crossovers

dips worked great, but had too much strain on the shoulders same with decline press, and regular bench press did nothing for me
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epdavis7

Dips did the best for me, but I can no longer do them. I primarily do dumbbell bench presses. Sucks getting old.
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bobcop

V - Dip Bars for me .... it forces your elbows to flare out really making your chest work specifically in the lower and outer region of chest....this exercise was advocated by Vince Gironda and Larry Scott
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Resultsbased

Thanks for the responses.

I was unaware that it's a proven fact about the decline press being more effective. I do remember using the Nautilus Double Chest many years ago and I never cared much for the fly on that machine, but the decline really nailed the pecs.

I find dips really target the pecs well for me.
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tensionstrength

MikaelPR wrote:
tensionstrength wrote:
oldbutsteady wrote:
I prefer push ups to any weighted chest exercise.

OBS

That is what I have been doing lately. Do you have a certain way you do them? Range of motion? Speed? Etc.?

To horn in, I have been doing push-ups almost exclusively for the past couple of years. My favorite method is JReps 3rds; 8 reps in the mid range, 8 in the bottom (stretch) and 8 in the top range. I use plastic and foam push-up handles bought at Target.


Sometimes I try to stay more in the lower range of motion. Other times a more standard range. If I'm not feeling as strong maybe more in the upper range. Sometimes I mix it up. As far as speed goes, I know I brought it up but I don't really count it. I am big fan of what David Landau calls "calls gauging the muscle".
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HeavyHitter32

epdavis7 wrote:
Dips did the best for me, but I can no longer do them. I primarily do dumbbell bench presses. Sucks getting old.


Dips these days (at 47) just feel like something waiting to happen on my delts. Mind you, I have no shoulder problems and never have, but I don't have the confidence doing them compared to when I was in my 20s.

I like dumbell flat chest presses and the Powertec chest press. I also do some flies mixed in time to time.
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sirloin

For me a shoulder width "false / death" grip paused bench press produced best results, when i watch people bench, they almost always use a wide grip, elbows flaired. Along with the bench, overhead presses cover the upper pecs.
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Resultsbased

I should mention that when I perform dips, I do them on a seated machine version. This is much more friendly to my shoulders.
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DNAHelix

New York, USA

In order of effectiveness:

1. Push Up (Power Yoga workout).
2. Crossover Shrug.
3. Dip + Pulse Up

Most useless:

Bench Press, Incline Bench Press
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epdavis7

sirloin wrote:
For me a shoulder width "false / death" grip paused bench press produced best results, when i watch people bench, they almost always use a wide grip, elbows flaired. Along with the bench, overhead presses cover the upper pecs.


Funny you should say that about overhead presses. I recently did a workout where the only two upperbody exercises I did was weighted chins and overhead presses and my chest was quite sore the next day (along with a lot of other muscles too).
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sirloin

epdavis7 wrote:
sirloin wrote:
For me a shoulder width "false / death" grip paused bench press produced best results, when i watch people bench, they almost always use a wide grip, elbows flaired. Along with the bench, overhead presses cover the upper pecs.

Funny you should say that about overhead presses. I recently did a workout where the only two upperbody exercises I did was weighted chins and overhead presses and my chest was quite sore the next day (along with a lot of other muscles too).


Yeap, chins and overheads stimulate the pecs too a large degree, and then some. Prob not the "best" pec exercises, but a good job none the less. The strongman / owner of a gym i go too never benches, flyes etc, and has a massive 60" chest, the combo of overhead presses (log or axle or Thomas inch DB or Viking press), heavy rows, deadlifts, loaded carries, tire flips, truck pulls etc seem to do the job.


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StuKE

sirloin wrote:
epdavis7 wrote:
sirloin wrote:
For me a shoulder width "false / death" grip paused bench press produced best results, when i watch people bench, they almost always use a wide grip, elbows flaired. Along with the bench, overhead presses cover the upper pecs.

Funny you should say that about overhead presses. I recently did a workout where the only two upperbody exercises I did was weighted chins and overhead presses and my chest was quite sore the next day (along with a lot of other muscles too).

Yeap, chins and overheads stimulate the pecs too a large degree, and then some. Prob not the "best" pec exercises, but a good job none the less. The strongman / owner of a gym i go too never benches, flyes etc, and has a massive 60" chest, the combo of overhead presses (log or axle or Thomas inch DB or Viking press), heavy rows, deadlifts, loaded carries, tire flips, truck pulls etc seem to do the job.




I always thought that many of the old timers had relatively under developed pecs and put it down to a focus on overhead press with little if any horizontal pressing.

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StuKE

Can't dip due to what it does to my sternum. Always loved inclines, in fact those and bench worked my chest fine.

I really want to like push ups but I never really feel like my chest is being hit, no matfer the variation - wide, deep (hands on blocks, feet elevated), weighted, hands facin in, narrow etc etc.

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1958

Texas, USA

Nautilus 10 degree chest w/ 2 sec pause at contraction with pads held together before negative stroke.Killer!!!
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DNAHelix

New York, USA

1958 wrote:
Nautilus 10 degree chest w/ 2 sec pause at contraction with pads held together before negative stroke.Killer!!!


Finding a 10 Degree Nautilus in a commercial gym is about as possible as finding a needle in a haystack. In NYC I saw it only in one place.
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sirloin

StuKE wrote:
sirloin wrote:
epdavis7 wrote:
sirloin wrote:
For me a shoulder width "false / death" grip paused bench press produced best results, when i watch people bench, they almost always use a wide grip, elbows flaired. Along with the bench, overhead presses cover the upper pecs.

Funny you should say that about overhead presses. I recently did a workout where the only two upperbody exercises I did was weighted chins and overhead presses and my chest was quite sore the next day (along with a lot of other muscles too).

Yeap, chins and overheads stimulate the pecs too a large degree, and then some. Prob not the "best" pec exercises, but a good job none the less. The strongman / owner of a gym i go too never benches, flyes etc, and has a massive 60" chest, the combo of overhead presses (log or axle or Thomas inch DB or Viking press), heavy rows, deadlifts, loaded carries, tire flips, truck pulls etc seem to do the job.




I always thought that many of the old timers had relatively under developed pecs and put it down to a focus on overhead press with little if any horizontal pressing.



And in many cases they'd better V -taper for it....and strength.

Imo, todays over developed male pecs look feminine. Ill take the classic look anyday.
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entsminger

Virginia, USA

sirloin wrote:
StuKE wrote:
sirloin wrote:
epdavis7 wrote:
sirloin wrote:
For me a shoulder width "false / death" grip paused bench press produced best results, when i watch people bench, they almost always use a wide grip, elbows flaired. Along with the bench, overhead presses cover the upper pecs.

Funny you should say that about overhead presses. I recently did a workout where the only two upperbody exercises I did was weighted chins and overhead presses and my chest was quite sore the next day (along with a lot of other muscles too).

Yeap, chins and overheads stimulate the pecs too a large degree, and then some. Prob not the "best" pec exercises, but a good job none the less. The strongman / owner of a gym i go too never benches, flyes etc, and has a massive 60" chest, the combo of overhead presses (log or axle or Thomas inch DB or Viking press), heavy rows, deadlifts, loaded carries, tire flips, truck pulls etc seem to do the job.




I always thought that many of the old timers had relatively under developed pecs and put it down to a focus on overhead press with little if any horizontal pressing.



And in many cases they'd better V -taper for it....and strength.

Imo, todays over developed male pecs look feminine. Ill take the classic look anyday.


==Scott==
Yea I tend to agree. To many guys focusing on bench presses walking around with giant pecs but so so backs and delts.Pushups or dips is all I ever do for them.
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