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  1. #31
    hey and ha GING3R's Avatar
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    Great article, my right pec is slightly smaller that my left as is with most people (do to being right handed).

    I tried these yesterday and focused on my contraction. Pecs are definently as sore as they've been in quite awhile!
    *LSU crew*
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  2. #32
    Registered User jicbeatz's Avatar
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    awesome article!
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  3. #33
    Registered User JerryD27's Avatar
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    So one set for each excercise and then 3 for dips?
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  4. #34
    Registered User bluelife93's Avatar
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    Great article, thx bra
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  5. #35
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    Very good article. I have been using a similar setup for my chest for the past four months or so. We have very similar outlook on the chest for us lanky thin bastards. I also work a cable fly into the mix setting the pulleys up high and pulling the down to my hips to target the lower area, I also try to cross them over allowing the contractions to go a bit further.
    http://thethinkid.blogspot.com/ My blog on how I went from insanely thin to a lot bigger in a few years time. Filled with all my "secrets" and "philosophies".
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  6. #36
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    I Definately agree with this article in 6ft 2 and struggle to build a decent size chest although my arms are growing.

    Starting today its all dumbbell from now on
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  7. #37
    Registered User DarkEdition's Avatar
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    I wonder next thing, if I work my chest on the next way...

    1. Incline bench press
    2. Dummbel bench press
    3. And now should I do again Incline dumbell press or decline dumbell press?
    4. Pec-Dec
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  8. #38
    Registered User Ish1987's Avatar
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    Nice article. I'm 6' tall with a 76" reach, and thats not a broad chest mind you. This is just what I needed to read. Thank you.
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  9. #39
    Registered User SWIron's Avatar
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    Its an ok article, but I'm not entirely impressed. You say since presses let you use more mass, that they are therefore better than flies. This ignores the actual force active on your pecs due to leverage.

    Also, you say that the peak contraction is important, but with all the exercise you list (apart from pec dec) the peak contraction has very little weight acting against it. I find cable crossovers are IMMENSE for this, and whenever I work out at gym instead of home I will use them.
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  10. #40
    Registered User Grizzlewood's Avatar
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    I change my chest routine frequently but my latest one is pretty similar to this and to be fair it is one of my favourite routines. Great post!
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  11. #41
    Registered User DarkEdition's Avatar
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    I am very tall, and furthermore I am not satisfied with my chest..
    I'll try this, and we will see :-)
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  12. #42
    Hello Hello Grca90's Avatar
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    Great article,good job...
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  13. #43
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    Thumbs up

    Great article will definitely try some of these
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  14. #44
    Registered User speedjason's Avatar
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    I actually prefer machine flys over db flys cuz you get the peak squeeze more with machine where the db the weight tapers off when you hit the top.
    besides one of my shoulders hurts when I db fly.
    whatever works for you is the best.
    cable flys are also pretty good simply because how the force is constant as throughout your motion.
    my chest workout:
    bench incline/flat press either bb or db depending on my mood (and how busy are the benches).
    machine flys
    cable bent over/high crossovers
    front raises if you go underhand and move the weight across kinda get the outer pecs going too but thats my personal preference.
    Last edited by speedjason; 07-18-2012 at 09:15 AM.
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  15. #45
    Registered User SeverianB's Avatar
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    Great stuff. My pecs are my most difficult part. Long arms don't help.
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  16. #46
    Registered User darren_fink's Avatar
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    Good read - I messed up my chest routine by not having the incline incorporated. I would have to say The upper part of my pecs are underdeveloped.
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  17. #47
    Registered User Mikey6119x's Avatar
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    nice article
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  18. #48
    Registered User christinathomas's Avatar
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    nice article - I'll save it for future reference.
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  19. #49
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    Personally I didnt like this article. It has its ups but I believe that its more in the way you perform a lift.
    !. Your shoulders should always be below your chest ( arch yoru back and puff your chest up)
    2. Dont always go full range of motion, I know so many people say this is a mistake BUT For the first 5-6 reps I find that sweet spot and I really focus feeling the muscle working then I finish out the set with a full ROM that way I can feel the muscle working throughout the lift vs. just the last few reps.
    3. pre-exhuast: I have strong shoulders, stronger than my chest anyway and I've found alot of people with weak chests have some trouble feeling the muscle work. The way to fix this?? Isolation, Do cable crossovers for 12-20 reps for 2-3 sets to get a skin tearing pump, then go and start your chest workout.
    4. Check your ego: I could easily put up 30lbs more than I do now if I didnt want to feel the muscle working BUT Its about quality not quantity. If you cant feel the muscle working then your going to heavy.
    5. Decline pressing is the best way to build a base level of strength since it takes the shoulders out of the equation. I always start my workout with some variation of decline pressing whether its DB or BB.

    Thats just my 2 cents. I have a horrible time getting my chest up and im 5'8 but I've worked with taller guys into the 6'4 mark and these tech. all helped them achieve a better chest.
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  20. #50
    Registered User Musselartist's Avatar
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    I liked the article, except for one aspect:

    Do me a favor - don´t call any exercise a MASS exercise. You can contract and stretch your pecs, that´s it. Just because you´re doing dumbbells bench presses, your chest is not doing more work than in the pec deck exercise. There is exactly one reason why you can use more load with dumbbells:
    You´re using triceps and front delts to support your chest. With dumbbell flys or pec deck you´re using a little bit of front delts and a liiiiiiiiiiiiiitle bit of biceps, but your chest is doing the most work.

    That´s why you could build a huge chest with dumbbell flys and nothing else. And plz don´t tell me it´s hard to progress with db flys - use microloading.
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  21. #51
    Registered User stealthmedia's Avatar
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    Great article and rep'd
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  22. #52
    Registered User Frankconinfo's Avatar
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    great article!
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  23. #53
    Registered User Kapeesh42's Avatar
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    Great! Thanks alot
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  24. #54
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    Form > Weight
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  25. #55
    Registered User NuttyRage's Avatar
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    Really great article bro
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  26. #56
    Registered User point-guard's Avatar
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    GREAT ARTICLE. took me so long to have the mind muscle connection. was using lots of tricep all along..
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  27. #57
    Registered User RN2590's Avatar
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    I was watching a video by good ol scooby on youtube last night on the same topic. I have been using something similar to this routine for the last couple of months and I am starting to like my chest workouts for the first time plus getting stronger. Barbell presses always feel awkward and hurt my shoulders no matter how many articles and videos I review to correct my form. I do 1-2 press exercise and the rest are flies, low crossover, straight arm pullover, basically anything that squeezes and pulls up or down.
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  28. #58
    Registered User Belwas's Avatar
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    In on this. Thanks for the write-up OP. Doing tomorrow
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  29. #59
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    Thumbs up

    Great article! It really applies to me!
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  30. #60
    Registered User maximusAF's Avatar
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    Great article, but.......is this recommended to be done once a week? What type of weight progression? Thanks.
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