Best exercises for building chest and triceps

**Furious�** · 04-19-2003, 11:02 AM

i really need help to pump up my arms aswell as i am getting a tatto in about a month any help willl be great!

**Assassinator** · 04-19-2003, 11:09 AM

Flat DB/ BB
Incline DB/BB
Flyes / dips

Decline Skullcrushers
Weighted Dips
Close grip
Pressdowns.

Preacher curls
Incline DB curls

**amusclehead** · 04-19-2003, 12:57 PM

chest

-flat bench
-incline bench
-flat db
-incline db
-learning forward dips

tricep:

-floor rpess
-floor press w/ chains
-close-grip bench
-close-grip bench w/ chains
-incline close-grip bench
-incline close-grip bench w/ chains
-pause press
-dips
-pressdowns
-skullcrushers
-jm press

**AMG** · 04-19-2003, 01:05 PM

Originally posted by amusclehead
chest

-flat bench
-incline bench
-flat db
-incline db
-learning forward dips

tricep:

-floor rpess
-floor press w/ chains
-close-grip bench
-close-grip bench w/ chains
-incline close-grip bench
-incline close-grip bench w/ chains
-pause press
-dips
-pressdowns
-skullcrushers
-jm press

Bump!

That's all you will ever need.

**amusclehead** · 04-19-2003, 01:09 PM

Originally posted by AMG
Bump!

That's all you will ever need.

yep, especially once you throw in chains

chains are a love/hate relationship with me- i do 2 sets of close-grip benching with them and my triceps are literally dead. ugh, sooo much effort to lift the bar, heh

**AMG** · 04-19-2003, 01:15 PM

Originally posted by amusclehead
yep, especially once you throw in chains

chains are a love/hate relationship with me- i do 2 sets of close-grip benching with them and my triceps are literally dead. ugh, sooo much effort to lift the bar, heh

No doubt. They really give you the best bang for your buck per rep/set.
It's a shame more people don't know about them or use them.

**Assassinator** · 04-19-2003, 01:16 PM

Originally posted by AMG
No doubt. They really give you the best bang for your buck per rep/set.
It's a shame more people don't know about them or use them.

Care to explain how the chains work ?

No chains in my gym.

**StonedMofo** · 04-19-2003, 01:20 PM

yea no chains in mine either

**amusclehead** · 04-19-2003, 01:47 PM

Originally posted by Assassinator
Care to explain how the chains work ?

No chains in my gym.

no, you don't like the thumbless grip

--> http://www.t-mag.com/html/body_127resist.html

**SYRIANKID** · 04-19-2003, 01:59 PM

I don't see how the chains offer progressive resistance...the way rubber bands do, could you explain that?

also, i'd stay away from pressdowns for triceps because most people can't keep their elbows facing straight (letting your elbows face out at the top of the movement lets you pressdown the entire weight at the end of the cable AND becomes some chest/shoulder exercise that's just wrong)

**FREAKZILLA** · 04-19-2003, 02:27 PM

Originally posted by SYRIANKID

also, i'd stay away from pressdowns for triceps because most people can't keep their elbows facing straight (letting your elbows face out at the top of the movement lets you pressdown the entire weight at the end of the cable AND becomes some chest/shoulder exercise that's just wrong)

well if you are like me and you dont let your elbows drift out then you can do them

**Ulyanov** · 04-19-2003, 02:30 PM

Originally posted by SYRIANKID
I don't see how the chains offer progressive resistance...the way rubber bands do, could you explain that?

You set them at a height where they pile up on the floor at the bottom, so that the top of the lift is heavier than the bottom. My gym doesn't have them either, but I plan on getting some of my own soon.

**zackdarnell** · 04-19-2003, 02:34 PM

Originally posted by StonedMofo
yea no chains in mine either

Buy some.

**amusclehead** · 04-19-2003, 02:51 PM

Originally posted by SYRIANKID
I don't see how the chains offer progressive resistance...the way rubber bands do, could you explain that?

when you rack the bar, about 3/10 or so of the chain is on the floor. when you unrack it and hold it up, a link or two should be on the floor; as a result, at the top you're holding 250(Assuming u bench 250)+80(assuming you're using 80pds. of chain). as you lower it, the chain piles up on the floor and takes weight off, so at the bottom of the bench you arn't benching 250+80, more like 250+10 (or so, i don't know exactly but it isn't anywhere near as much)

it is ****EN hard to bench with chains, trust me, but well worth it

**SYRIANKID** · 04-19-2003, 04:43 PM

ok cool, thanks

**cramron** · 04-19-2003, 07:03 PM

Originally posted by Furious�
i really need help to pump up my arms aswell as i am getting a tatto in about a month any help willl be great!

you look like you are in dire need of building up foundation size, which in that case, its not gonna take much training to get decent size in chest and triceps. 2 exercises will get you the chest and triceps thick and dense. start off with regular barbell press. spend as much energy as you possibly can on 3 hardcore sets of flat presses. then, do close grip(8-12 inches) smith machine low incline presses.......to get big biceps(and shoudlers traps and forearms) try powercleans, they are the quickest way to develop the whole entire shoulder girtle and will blow up the biceps and forearms like crazy....the most important thing to do is, to eat right. for most people, its hard to eat enough food to "grow". buy grape nuts, grape nuts dont fill ya up easily and are loaded with carbs, GOOD carbs that is, they are made with barley and whole wheat....buy 3 different kinds of oils, drink 1-2 tablespoons of oil with every meal you eat....dont take any oils with your breakfast though...youll need flax oil, olive oil and either safflower/peanut/canola/borage/hemp/motor oils

**Furious�** · 04-20-2003, 07:01 AM

hey thanx for the help... could any of u tell me what floor presses and powercleans are please? thanx

**amusclehead** · 04-20-2003, 09:31 AM

Originally posted by Furious�
hey thanx for the help... could any of u tell me what floor presses and powercleans are please? thanx

floor press- bench press done lying on the floor

**BigKazWSM747** · 04-20-2003, 01:57 PM

If you don't know how to preform the powerclean i wouldn't recommend starting unless you have a coach supervising you or your going to put a ton of time into getting down the form.

Another exercise you should consider is J.M. Presses. Board presses are great too.

**Surferdude36099** · 04-20-2003, 04:29 PM

Hmm... one thing no one has said yet is cable crossovers, which is really my absolute FAVORITE exercise for chest... gets you those nice crazy lines through it.

**cramron** · 04-20-2003, 05:16 PM

Originally posted by Surferdude36099
Hmm... one thing no one has said yet is cable crossovers, which is really my absolute FAVORITE exercise for chest... gets you those nice crazy lines through it.

no it doesnt, diet gets you those lines, cable crossovers are great for getting lactic acid and blood in the pecs but wont help you achieve muscle hypertrophy

**Kane Fan** · 04-20-2003, 11:54 PM

where would you buy chains??
just regular chain at a hardware store?
how do you get it to stay on the bar?
tape?

**MJSbossman** · 04-21-2003, 04:41 AM

Originally posted by cramron
no it doesnt, diet gets you those lines, cable crossovers are great for getting lactic acid and blood in the pecs but wont help you achieve muscle hypertrophy

He's correct.

Isolation movements suck!

**zackdarnell** · 04-21-2003, 06:09 AM

Originally posted by Kane Fan
where would you buy chains??
just regular chain at a hardware store?
how do you get it to stay on the bar?
tape?

I suggest you first read the articles about accomodating resistance at www.elitefts.com

The articles show how to set it up. Basically, you have a smaller chain that has one end wrapped around the bar and the other end hanging down. At the end of this is a loop. You put the thicker chains through the loop.

You can get the chains at a regular hardware store, though it is very hard to find 5/8" chain. You can also order it from elitefts.com

**amusclehead** · 04-21-2003, 09:24 AM

Originally posted by zackdarnell
I suggest you first read the articles about accomodating resistance at www.elitefts.com

The articles show how to set it up. Basically, you have a smaller chain that has one end wrapped around the bar and the other end hanging down. At the end of this is a loop. You put the thicker chains through the loop.

You can get the chains at a regular hardware store, though it is very hard to find 5/8" chain. You can also order it from elitefts.com

or just buy 3/8'' chain, most hardware stores have that....i don't think most people need 80pds. to bench, 4x of 3/8 would give 40pds, more than enough to get them into chain benching

**zackdarnell** · 04-21-2003, 10:21 AM

Originally posted by amusclehead
or just buy 3/8'' chain, most hardware stores have that....i don't think most people need 80pds. to bench, 4x of 3/8 would give 40pds, more than enough to get them into chain benching

Very true. You can also find 1/2" chain at some hardware stores.

**BigKazWSM747** · 04-21-2003, 10:58 AM

They also offer some videos on training at www.elitefts.com. But i suggest you def. read up most of the articles before you decide if you want to purchase the videos, chains, etc.

**Paska_18** · 04-21-2003, 11:33 AM

Originally posted by amusclehead
chest

-flat bench
-incline bench
-flat db
-incline db
-learning forward dips

tricep:

-floor rpess
-floor press w/ chains
-close-grip bench
-close-grip bench w/ chains
-incline close-grip bench
-incline close-grip bench w/ chains
-pause press
-dips
-pressdowns
-skullcrushers
-jm press

Great list but u forgot reverse grip bench press.
I try it today and it felt great.

**amusclehead** · 04-21-2003, 12:02 PM

Originally posted by Paska_18
Great list but u forgot reverse grip bench press.
I try it today and it felt great.

yea, if you don't mind the bar potentially killing you

**ricky douglas** · 04-21-2003, 12:18 PM

What does floor press do that regular bench doesn't?

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