I recently started to workout (vegetarian!!) and among my compound lifts, my bench press sucks because my chest is really, really weak.
Being an ectomorph, I have longs hands and they wobble a lot when bench pressing heavier weights. Yesterday, the weights almost fell on me and now I'm really nervous bench pressing heavier weights. But, I really want a massive chest without killing myself
Please advise what other effective chest exercises I can do ? Cable exercises? Not a fan of machines in general. I do many pushups + dips easily but it feels like I have reached a plateau w.r.t pushups and dips. (I have access to a good gym with all equipments.)
My pic below, feel free to comment on the pics and what I should be focusing on more. Thanks.
5'11", 155 lb
08-18-2010, 09:16 PM #1
What chest exercises can I do? No bench press :)
08-18-2010, 09:41 PM #2
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08-18-2010, 09:45 PM #3
08-18-2010, 10:08 PM #4
08-18-2010, 10:10 PM #5
I suggest to do plan B, which is to build up your chest by pushups. Do them right and start having a routine. Use dumbells, they are a great to start off easy and you may go light.
I like to use the cable machine for flies and other chest exercises that I find really helpful.
Good luck!/\ /\
"Form, FOrm, FORm, FORM!!!"
08-18-2010, 11:46 PM #6
dumbbell benching, dumbbell flies, dumbbell pullovers, renegade rows, weighted dips, cable crossovers, pec deck, pushups with feet elevated at varying heightsThere will come a day when I tire of listening to 80's music. That day is not today.
I Really Miss The Old BodySpace
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08-18-2010, 11:57 PM #7
08-19-2010, 03:42 AM #8
08-19-2010, 04:20 AM #9
08-19-2010, 04:40 AM #10
08-19-2010, 11:27 AM #11
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build up your shoulder and back to get a more effective bench press. a stronger back and shoulders will allow you to have a stronger and better formed bench press
bench with different angles from decline to incline, use dbs, smith machine and a barbell
get a spotter
between each set make sure you have rested for 1-3 minutes to restore atp
you have to eat and rest to grow so make sure you are getting 1-2g of protein per lb of lbm a day and eat plenty of carbs pre and post workout, get lots of sleep and only do weighted chest exercises once a week.NASM-CPT
08-19-2010, 12:21 PM #12
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03-18-2013, 04:15 AM #13
Since you don't have a bench, you can do floor presses. Use the same form as you would on a bench. To get the bar into position for a floor press, you need to perform a hip thrust.
The bench press is definitely one of the best exercises for the chest (when done correctly) but it isn't my favorite lower chest exercise. My favorite lower chest exercise is wide dips on parallel bars. When it becomes easy, add weight. (Use a weighted vest, dip belt, or get a back pack and put heavy stuff inside.)
Try not to use heavy weights too soon. Pick a weight that you can lift 12-15 times.
I hope that helps.
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