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  1. #1
    Coming Up The Ranks Iesto's Avatar
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    Default How to train your chest

    I see many people on here asking what exercises they should use to stimulate different parts of the chest i.e inner chest, upper chest, lower chest etc.

    So I will show you the exercises that are best for stimulating particular parts of the chest.

    Upper Chest

    To target the upper chest you should use free weights on an incline bench. The steeper you set the bench, the higher up the chest you will work. However in proportion to his the front delts will also begin working here.

    Best Exercises - Incline Bench Press, Incline Dumbbell Fly

    Middle Chest

    This one's pretty simple, to target the middle chest you should be doing flat-bench moves where you push against gravity, you can also use machines as long as you are pushing at 90 degrees against your body.

    Best Exercises - Flat Barbell or Dumbbell bench press, Pec Deck Machine

    Lower Chest

    To target your lower chest you should be doing decline bench moves. Of all major pressing angles, the decline has the shortest range of motion.

    Best Exercises - Decline Press, Cable Crossover

    Inner Chest

    To target the inner chest you should be performing close grip compound barbell movements. This will also work your triceps. Do cable and machine single-joint exercises where your hands come towards each other.

    Best Exercises - Cable Fly , Dips with forward lean

    Outer Chest

    To target the outer chest you should be performing wide-grip barbell moves, these will also work your shoulders.

    Best Exercises - Wide Grip Bench Press

    Good Luck with your chest routines.

    Iesto
    Last edited by Iesto; 07-12-2007 at 06:28 PM.

  2. #2
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    Default

    Quote Originally Posted by Iesto View Post
    I see many people on here asking what exercises they should use to stimulate different parts of the chest i.e inner chest, upper chest, lower chest etc.

    So I will show you the exercises that are best for stimulating particular parts of the chest.

    Upper Chest

    To target the upper chest you should use free weights on an incline bench. The steeper you set the bench, the higher up the chest you will work. However in proportion to his the front delts will also begin working here.

    Best Exercises - Incline Bench Press, Incline Dumbbell Fly

    Middle Chest

    This one's pretty simple, to target the middle chest you should be doing flat-bench moves where you push against gravity, you can also use machines as long as you are pushing at 90 degrees against your body.

    Best Exercises - Flat Barbell or Dumbbell bench press, Pec Deck Machine

    Lower Chest

    To target your lower chest you should be doing decline bench moves. Of all major pressing angles, the decline has the shortest range of motion.

    Best Exercises - Decline Press, Cable Crossover

    Inner Chest

    To target the inner chest you should be performing close grip compound barbell movements. This will also work your triceps. Do cable and machine single-joint exercises where your hands come towards each other.

    Best Exercises - Cable Fly , Flat Bench close grip

    Outer Chest

    To target the outer chest you should be performing wide-grip barbell moves, these will also work your shoulders.

    Best Exercises - Wide Grip Bench Press

    Good Luck with your chest routines.

    Iesto
    Whats the difference between cable fly and cable cross over?

  3. #3
    Coming Up The Ranks Iesto's Avatar
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    Default

    Quote Originally Posted by bigboi View Post
    Whats the difference between cable fly and cable cross over?
    They're the same exercise really, just different names. Not sure why I used different names.

  4. #4
    Watchin what yer doin! tadolfi's Avatar
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    Default

    A true crossover is where you actually croos the handles over in front of you.
    Regular cable flyes are when your hands meet knuckle to knuckle out in front of you.
    Varying the position will stress different areas of the chest.

    Nice post Iesto.

    All I would add is that the close grip may be substituted with dips with a forward lean. (Strict form, or your just gonna beat up the triceps)
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  5. #5
    Coming Up The Ranks Iesto's Avatar
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    Default

    Quote Originally Posted by tadolfi View Post
    A true crossover is where you actually croos the handles over in front of you.
    Regular cable flyes are when your hands meet knuckle to knuckle out in front of you.
    Varying the position will stress different areas of the chest.

    Nice post Iesto.

    All I would add is that the close grip may be substituted with dips with a forward lean. (Strict form, or your just gonna beat up the triceps)
    Ah yes i thought that mite have been it, hence the 'cross' i assume. I'll edit the dips with forward lean in now! Cheers

  6. #6
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    i thought dumbell fly's also worked the outer chest?

  7. #7
    Trusted Advisor Doug's Avatar
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    Default

    Quote Originally Posted by ahoyhoy View Post
    i thought dumbell fly's also worked the outer chest?
    Standing Cable Fly, is a different exercise and targets the sternal head of the pec's so is different to the normal lying bench fly

    Look HERE for an explanation of this exercise
    Doug

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  8. #8
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    Default

    Quote Originally Posted by Doug View Post
    Standing Cable Fly, is a different exercise and targets the sternal head of the pec's so is different to the normal lying bench fly

    Look HERE for an explanation of this exercise
    I see, but am i correct in saying that dumbell fly's work the outer chest.

  9. #9
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    Thank you for this thread...very helpful and informative. Thanks man!

  10. #10
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by ahoyhoy View Post
    I see, but am i correct in saying that dumbell fly's work the outer chest.
    Quite right.....
    Doug

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  11. #11
    Regular Poster Orome's Avatar
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    Great post +rep!

 

 

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