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  1. #1
    Registered User johnmolinda's Avatar
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    What is Best for shaping chest muscles???

    Can anyone tell me what the best free weight exercise is for shaping chest/pectorial muscles? I am not overweight but my pectorials are a tiny bit flabby...just due to no exercise. I'd like to build them and add some definition. I read that the barbell bench press is not as good as an incline dumbell bench press. Any help would be appreciated.
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  2. #2
    Registered User porcupinetree's Avatar
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    barbell and dumbell incline and flat bench presses. Flyes.

    I prefer barbells, but sometimes I do dumbells.

    If you haven't been training your chest, then start doing it and your chest will improve. Use good form, push yourself, eat right.
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  3. #3
    \_(ಠ_ಠ)_/ Bombers's Avatar
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    DB incline
    DB decline
    DB flat
    DB flyes
    BB incline
    BB delcine
    BB flat
    dips leaning foward
    cable flyes
    B|m|B
    CREW

    {{**DIRTY SOUTH CREW**}}

    *always pick 6 crew*
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  4. #4
    Keto FTMFW! Uriel_da_man's Avatar
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    Originally Posted by johnmolinda
    Can anyone tell me what the best free weight exercise is for shaping chest/pectorial muscles? I am not overweight but my pectorials are a tiny bit flabby...just due to no exercise. I'd like to build them and add some definition. I read that the barbell bench press is not as good as an incline dumbell bench press. Any help would be appreciated.
    If you mean tonning the chest, it's all about fat (which you can't spot reduce, by the way). So go do some cardio and you'll get a tight chest.
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  5. #5
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by johnmolinda
    Can anyone tell me what the best free weight exercise is for shaping chest/pectorial muscles? I am not overweight but my pectorials are a tiny bit flabby...just due to no exercise. I'd like to build them and add some definition. I read that the barbell bench press is not as good as an incline dumbell bench press. Any help would be appreciated.
    Try doing some cable exercises in addition to the regular DB/BB presses and flyes. Cables exercises seem to have an intangible quality for "shaping" and "hardening" the pecs. That has been my experience. I could speculate on the science, but I'll leave at that has been my experience.
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  6. #6
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    Originally Posted by Uriel_da_man
    If you mean tonning the chest, it's all about fat (which you can't spot reduce, by the way). So go do some cardio and you'll get a tight chest.
    Good post, I agree.
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  7. #7
    Unknown sabonis224's Avatar
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    Originally Posted by Uriel_da_man
    If you mean tonning the chest, it's all about fat (which you can't spot reduce, by the way). So go do some cardio and you'll get a tight chest.
    Not if you don't have one to begin with.
    RIP Zyzz- "forever mirin"
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  8. #8
    Moderator Dominik's Avatar
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    Originally Posted by Defiant1
    Try doing some cable exercises in addition to the regular DB/BB presses and flyes. Cables exercises seem to have an intangible quality for "shaping" and "hardening" the pecs. That has been my experience. I could speculate on the science, but I'll leave at that has been my experience.
    Defiant, you've explained it well many times, I think most guys here understand where you're coming from... at least I do.

    I think first and foremost if someone's chest seems "flabby" then it's usually a case lowering body fat. But once they've done that, for maximum chest stimulation, and I challenged people on a recent thread to explain to me why it's pointless, stretch and peak contraction exercises like DB flyes and cable crossovers, respectively, are an excellent addition to anyone's chest routine.

    It's interesting how someone will ask about targeting inner/outer chest and get shot down in flames (it's genetics, time + mass = results, etc.), but I'll bet good money a lot of those people arguing against flyes and crossovers use similar stretch and peak contraction exercises for other muscle groups to stimulate growth. For some strange reason, they refuse to believe the chest can be further stimulated this way!
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  9. #9
    Laying the Smackdown. Rocky_Maivia's Avatar
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    shape = genetic
    rackpulls = food



    /AJ
    neg reds on sight crew
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  10. #10
    Expert W8isGR8's Avatar
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    Incline DB presses on a 30 degree angle. If I could only do one exercise, this is it.
    "Ahoy, cap'n. Glad to see you weren't bested by the white whale or whatever the fuk you were doing out in the water."- theshoupguy
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  11. #11
    Moderator Dominik's Avatar
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    Originally Posted by W8isGR8
    Incline DB presses on a 30 degree angle. If I could only do one exercise, this is it.
    Can't argue with that. Anywhere between 15-30 for me. My favorite chest exercise. Another one I like that I believe is underrated is Hammer Strength bench. Of course, being a machine people will say "machines suck!" But I think it's a brilliant design. Each side moves independently like working with DBs except the path they travel through is locked in. Takes plates like a barbell so you can pile on 225lbs a side.

    I've no idea why more people don't talk about it because it does an excellent job of putting stress on the pecs and allowing you to carefully concentrate on them. I sometimes do Hammer Strength bench instead of regular bench, namely because I run out of dumbbell weight but still want to isolate each side.
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  12. #12
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    I didn't know rackpulls equalled food.
    There's only one thing I hate more than working out: being skinny.
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  13. #13
    Unknown sabonis224's Avatar
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    Originally Posted by Ian Charles
    I didn't know rackpulls equalled food.
    Yeah that was a weird post.
    RIP Zyzz- "forever mirin"
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  14. #14
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    Originally Posted by sabonis224
    Yeah that was a weird post.
    ^^

    Huh
    "Adversity reveals genius, prosperity conceals it."

    Think about what you want in life. Then ask yourself what you're doing to achieve it.
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  15. #15
    W I D E Back bigboy15's Avatar
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    Originally Posted by _Dominik_
    Can't argue with that. Anywhere between 15-30 for me. My favorite chest exercise. Another one I like that I believe is underrated is Hammer Strength bench. Of course, being a machine people will say "machines suck!" But I think it's a brilliant design. Each side moves independently like working with DBs except the path they travel through is locked in. Takes plates like a barbell so you can pile on 225lbs a side.

    I've no idea why more people don't talk about it because it does an excellent job of putting stress on the pecs and allowing you to carefully concentrate on them. I sometimes do Hammer Strength bench instead of regular bench, namely because I run out of dumbbell weight but still want to isolate each side.
    Yeah I love the hammer strenth machine benches. I use the incline one quite a bit and the gains I make seem to transfer to incline bench press extremely well.
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  16. #16
    Laying the Smackdown. Rocky_Maivia's Avatar
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    Thumbs up

    Yes those Hammer strength machines are quite good. They force your elbows closer as you push the weight up. You get a similar chest contraction to peck deck, all while pressing huge weights.
    neg reds on sight crew
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  17. #17
    Banned eatingmachine's Avatar
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    DB side raises
    DB front raises
    military press
    upright rows

    keep the reps a bit higher than 6-8 and hopefully that will help you shape those muscles, good luck
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  18. #18
    Registered User ultraMagnetical's Avatar
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    Originally Posted by eatingmachine
    DB side raises
    DB front raises
    military press
    upright rows

    keep the reps a bit higher than 6-8 and hopefully that will help you shape those muscles, good luck

    WTF??? FOR CHEST?
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  19. #19
    Train smarter, not harder $AJ's Avatar
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    you're not going to shape it, shape is genetic

    u can add mass though

    good movements are the basics - benching (incline/flat/decline bb/db) and dipping (leaning-forward)

    Originally Posted by Rocky_Maivia
    rackpulls = food



    /AJ

    huh?????????????????

    oh, you probably meant rackpulls = good, not food
    <->
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  20. #20
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    Originally Posted by ultraMagnetical
    WTF??? FOR CHEST?
    i read it wrong, my mistake!!
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  21. #21
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by Rocky_Maivia
    shape = genetic
    rackpulls = food



    /AJ
    LOL.
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  22. #22
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    Incline bench, flat bench, decline bench, flys.... stick mainly with free weights, incorporate some cable work, and throw in some machine work as well (Hammer Strength rocks) A typical wo for me would be 4 free weight exercises, 2 cable exercises, and one machine exercise....
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  23. #23
    Train smarter, not harder $AJ's Avatar
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    Originally Posted by Defiant1
    LOL.
    <->
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    Flat, Incline, and Decline Fly's have worked wonders for my chest. Until about 5 months ago I rarely did these excercises but now have incorporated them each of them into my chest routine and my chest has gained size and definition.
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  25. #25
    Registered User A & B's Avatar
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    Most of you missed the point entirely. He said his chest is 'flabby'... it's not about 'flyes' or crap, it's about losing weight.
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    I agree with many of the posts above. Lose some weight and build some size. But since you don't workout at the moment you should lead into it slowly. You can't just start at the gym doing 5 chest exercises and expect to see results. You'll be sore as a *$&$ and your body will hit overtraining straight away.

    You should start with an all over body workout 3 times a week to get your body ready for a more serious workout. Do that for a few weeks and then when you're no longer seeing results split your routine into specific body parts. Then you can start doing 2 or 3 then 3 or 4 chest exercises.
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