Chest Exercises

[beefy]

gday i needs some tips for my chest workout well i dont go to a gym i workout at home and i only have barbel and dumbells atm i am doin flat bench press, inclined press and dumbel flat flys, wats another exercise that will hit my chest hard
oh yer and i dont wanna do declined exercises coz ive been told they make the chest look smaller
cheers!

[macca]

Incline flys and dips if you have two benches or chairs you can use as supports. In regard to the declines, it comes down to the shape of your chest deveopment. Most people find the lower chest responds well with flat training and therefore declines will cause a disproportionate growth to the chest. However, declines have their place is your lower chest is lagging behind.

[Saurus]

I agree that most people shouldn't do declines.

More importantly:

Declines are dangerous without a spotter; worse at a home gym!!!

If you fail, the bar may roll down onto your neck, crushing your windpipe, killing you. There are many reported cases of this happening each year from guys who do declines by themselves. Don't do them at home!

[beefy]

Originally Posted by macca

Incline flys and dips if you have two benches or chairs you can use as supports. In regard to the declines, it comes down to the shape of your chest deveopment. Most people find the lower chest responds well with flat training and therefore declines will cause a disproportionate growth to the chest. However, declines have their place is your lower chest is lagging behind.

yer so for the dips how can i more target the chest and not the triceps

[Shaun]

If you lean forward more it should help hit your chest, justnmove around a bit until you feel it in the chest area... you will know when youve got it rite

[beefy]

Originally Posted by Shaun

If you lean forward more it should help hit your chest, justnmove around a bit until you feel it in the chest area... you will know when youve got it rite

are u talking about the dips wher ur body is vertical or horizontal coz i dont have a dip thingy

[Shaun]

Vertical... i dont think you can work the chest doing bench dips. maby you can find a couple of chairs or somthing to use... be careful though lol.

[Spartan14]

Put 3 benches together. One going across and two coming off the end of the first bench. Place your feet on the first bench and your hands on the other two. Essentially you are doing a pushup, lowering yourself between the benches and hitting your chest pretty hard. Some guys add a weight to their back but at home it would be difficult with no spotter.

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[ssslayer]

One way which I have found to impact the chest more is by not using a parallel bar for dips.

Instead what I did was I grabbed hold of perpendicular bars.


Lets say you got two bars or some formation (eg a low wall) where you can see an L shape

Now keep your hands (or grip the bars) so that your body is inside the angle of the L shape.

And do dips. Somehow this causes your body to automatically align so that chest gets more workout - infact it almost like a decline.

[mad103]

How are decline bench presses bad again? Other than dangerous.