what's your favourite chest workout?

Mine is weighted dips.

Incline bench on the smith machine, with the hooks on so when u get to about 10cm above ur chest it stops. Almost likes this with troy alves his first exercise but he is doing it flat i prefer it inlcine. Works like a bomb.

DB flat press. I look forward to just doing those

i must say flat db press and flys, used to hate them but things have changed.

DB Press slightly included, straight bar kills my shoulder so does level presses.

Ive been training like Branch for a couple of months with GREAT results.

See him here at 5:12 - thats the key in my opinion.

pump i have the same problem.. cant do barbell bench at all without having severe pain in my left shoulder and some pain in my right

CHAPEL wrote: pump i have the same problem.. cant do barbell bench at all without having severe pain in my left shoulder and some pain in my right

I used to get that.
1. Strengthen your back.
2. Square off your elbows when doing chest. Drop shoulders - pull them down. Tighten back before you start the presses.

This advice from Flex in the 90's - stumbled upon it one day going through some old mags.

jack, ja if I do perfect form I can get away with it... but everything needs to be locked and tight to get it right

snok that video was sweet man got me amped,guys a while back my chest was getting big so the past few months iv been focusing on shoulders and back to get them up a bit now my chest is good ontop and in the middle but im lagging in the lower chest,i know theres no best exercise or magical routine but in general what exercises are good for the lower chest?

and snok bro in that video the first exercise hes doing do you lift the bar then bring it down to 10cms above chest,rest for a second then push back up?
what is the theory behind this

jackrabbit1 wrote:

CHAPEL wrote: pump i have the same problem.. cant do barbell bench at all without having severe pain in my left shoulder and some pain in my right

I used to get that.
1. Strengthen your back.
2. Square off your elbows when doing chest. Drop shoulders - pull them down. Tighten back before you start the presses.

This advice from Flex in the 90's - stumbled upon it one day going through some old mags.

Thanks for the advice JR will give it a shot.

Push ups is my fav. Good and challenging and not everyone can do a good set of them. It also mostly works on strength than size. For size I love flat bench doing the 5x5 concept.

chemically enhanced wrote: snok that video was sweet man got me amped,guys a while back my chest was getting big so the past few months iv been focusing on shoulders and back to get them up a bit now my chest is good ontop and in the middle but im lagging in the lower chest,i know theres no best exercise or magical routine but in general what exercises are good for the lower chest?

I remember ages ago when inja was still here we all were discussing this and i think the best way for lower chest is to do cable cross overs but stand up straight with ur chest out and bring ur hands just above where ur cock is and try hold it there for a few seconds squeezing ur chest. Do as many reps as possible and concentrate on the muscle u wanna work.

chemically enhanced wrote: and snok bro in that video the first exercise hes doing do you lift the bar then bring it down to 10cms above chest,rest for a second then push back up?
what is the theory behind this

Yeah lift it up exactly like he is doing lift is up with a bit of explosiveness than down slow using the negative to really hit all the fibres in ur chest rest the bar above ur chest for a second than shoot it up again with a bit of explosive power and than slow down again. Do 4 sets last 2 sets ur heaviest and last set a triple drop set. So if u doing 100kgs max do as many as possible than drop to 80kgs than to 60kgs, whats really nice is u can push ur self to the brink of failure as the hooks will prevent the bar from squashing u if u fail. No need for as spotter

Dont forget to keep ur grip closish together if u wanna hit the centre of ur chest and incline will get that top part of the pec.

Theory behind it is to isolate that chest using negative resistance. Really good pump afterwards when u have completed the last drop set.

thanks snok,would love to try this tonight as i am doing chest and tris but my gym doesnt have that hook thing,only normal benches and a smith machine,unless im missing something?