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  1. #1
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    Default What does decline dumbell press work on?

    I was wondering what decline press work on? Does it build muscle or does it shape the lower chest?
    As well as do flys and pec decs work the same muscle and which is best to do?



    I want to build a chest something like that. It might sound a bit gay but its more of a long term goal I am working to. Well to be honest thats my dream body and what I am working to. I know it will take a while but I believe I can do it !

    Thanks guys mostly appreciated.
    Last edited by AnisAkhtar; 01-21-2012 at 09:34 AM.

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    It can build chest, front delts and triceps if progression and proper food intake are in place. Building muscle and shaping the pecs are the same thing.

    Overall the best exercises fro chest are a bench press variation and dips.
    Big & Strong = Heavy Compounds + Progression + Food

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    Alot of times flat bence and incline can still build the lower chest. For me personally thats why i dont do decline. I do dips, flat and incline.

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    is it actually neccesary to decline i mean does it show much of a difference?

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    Quote Originally Posted by AnisAkhtar
    is it actually neccesary to decline i mean does it show much of a difference?
    You can get results with it, you can get results without it. Hard work and a bucketload of food will have much more prominent effect on your gains than a single exercise selction.

    My advice on building a chest like that? Firstly, pick one bench press variation. Personally, I think flat is the best, but incline or decline will work also. Put that as the focus of your workout. If you do nothing else that day, do that press and do it with everything you've got. Add weights, add reps, or add sets, but make sure you progress.

    Pick some accesory exercises to do afterwards. A different angle of press would be best, as well as perhaps a fly movement or chest dips if you don't do decline press as your primary press.

    Go home, eat a couple of horses, rinse and repeat and you are on your way.
    Last edited by Seagull; 01-23-2012 at 06:30 AM.

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    My normal chest workout:

    Flat Dumbells 4 sets 8-12 reps
    Incline Dumbells 3 sets 6-10 reps
    Pec Decs 3 sets 6-10 reps

    also with chest I train triceps.

  7. #7
    M&S Power User DTjCW's Avatar
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    Quote Originally Posted by AnisAkhtar View Post
    My normal chest workout:

    Flat Dumbells 4 sets 8-12 reps
    Incline Dumbells 3 sets 6-10 reps
    Pec Decs 3 sets 6-10 reps

    also with chest I train triceps.
    That's a pretty solid chest workout for someone starting out. How long have you done it for?
    ON THE ROAD TO 230LB! Currently 222

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    I have been doing this for the past month.

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    Quote Originally Posted by AnisAkhtar View Post
    I have been doing this for the past month.
    Continue doing it until you stop making progress and take a week off every 10-12 weeks for the CNS and body to rest.
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    Quote Originally Posted by DTjCW View Post
    Continue doing it until you stop making progress and take a week off every 10-12 weeks for the CNS and body to rest.
    Will do am going three days a week now. My friends thinks 7 days will get you huge and I know thats the complete opposite.

    Heres a plan for my workout:

    Chest and Triceps:
    Bench Press - 4 sets
    Incline Dumbells - 3 sets
    Flys - 2 sets

    Rope Pushdowns - 4 sets
    Ez Bar Skullcrusher - 3 sets

    (i am considering doing 3 sets of bench and 2 sets of flat dumbells as i have read that sticking to one angle is better? if you could give your ideas on that..)

    Back and Biceps
    Chin Ups - 2 sets
    Lat Pulldown - 3 sets
    T bar Rows - 3 sets
    Seated Rows - 4 sets

    Cable Curls - 3 sets
    Dumbell Curls - 2 sets

    Shoulders and Legs
    Shoulder Press - 4 sets
    Reverse Flys - 3 sets
    Machine Shoulder Press - 3 sets
    Lateral Raise - 3 sets
    Shrugs - 2 sets
    Upright Row - 2 sets

    Leg Curls - 3 sets
    Leg Press - 3 sets
    Leg Extension - 3 sets
    Standing Calf Raises - 3 sets

  11. #11
    M&S Power User DTjCW's Avatar
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    Quote Originally Posted by AnisAkhtar View Post
    Will do am going three days a week now. My friends thinks 7 days will get you huge and I know thats the complete opposite.

    Heres a plan for my workout:

    Chest and Triceps:
    Bench Press - 4 sets
    Incline Dumbells - 3 sets
    Flys - 2 sets

    Rope Pushdowns - 4 sets
    Ez Bar Skullcrusher - 3 sets

    (i am considering doing 3 sets of bench and 2 sets of flat dumbells as i have read that sticking to one angle is better? if you could give your ideas on that..) I'm not actually too sure what you mean by that dude. The way you have it written looks fine to me.

    Back and Biceps
    Chin Ups - 2 sets
    Lat Pulldown - 3 sets
    T bar Rows - 3 sets
    Seated Rows - 4 sets

    Cable Curls - 3 sets
    Dumbell Curls - 2 sets

    Shoulders and Legs
    Shoulder Press - 4 sets
    Reverse Flys - 3 sets
    Machine Shoulder Press - 3 sets
    Lateral Raise - 3 sets
    Shrugs - 2 sets
    Upright Row - 2 sets

    Leg Curls - 3 sets
    Leg Press - 3 sets
    Leg Extension - 3 sets
    Standing Calf Raises - 3 sets
    Overall it looks pretty good. Some changes I would make - of course depending on whether the creator intended the order to be this way - would be:

    skullcrusher before pushdown - use machines/cables AFTER you've taxed the muscle with free weight
    DB curls before cable

    Shoulder Press - 4 sets
    Reverse Flys - 3 sets
    Lateral Raise - 3 sets
    Shrugs - 2 sets


    Leg Press - 3 sets
    Leg Extension - 3 sets
    Leg Curls - 3 sets
    Standing Calf Raises - 3 sets


    I think you had too many exercises for shoulders and the order of both shoulders and legs could have been better.
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    Quote Originally Posted by DTjCW View Post
    Overall it looks pretty good. Some changes I would make - of course depending on whether the creator intended the order to be this way - would be:

    skullcrusher before pushdown - use machines/cables AFTER you've taxed the muscle with free weight
    DB curls before cable

    Shoulder Press - 4 sets
    Reverse Flys - 3 sets
    Lateral Raise - 3 sets
    Shrugs - 2 sets


    Leg Press - 3 sets
    Leg Extension - 3 sets
    Leg Curls - 3 sets
    Standing Calf Raises - 3 sets


    I think you had too many exercises for shoulders and the order of both shoulders and legs could have been better.
    Right well I have taken up your advice and i have used a layout plan but then implemented my own sets and reps to it.

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    Seasoned M&S Veteran Squatzilla's Avatar
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    Anis If you want a Chiseled Chest formation in the making then in due time when you do feel 'BRAVE' and should you have access to the equipment try and incorporate Weighted DIPS (lean forward while performing dips to target chest). The stretch you feel on the chest is well worth the hardworkd/pain

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    The problem is the gym I use doesnt have anything to dips on!

  15. #15
    Seasoned M&S Veteran Squatzilla's Avatar
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    Quote Originally Posted by AnisAkhtar View Post
    The problem is the gym I use doesnt have anything to dips on!
    Damn thats unfortunate mate, in that case keep Dips in your exercise arsenal for when you do switchgyms or if the gym does get a dip stand then you good to go from there on
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing... Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2-3 plate full ROM squats effortlessly"

    Gym 1RM's (October 2014)

    Squat: 172.5kg 380lbs
    Bench: 127.5kg - 282lbs
    Deads: 218kg 480Lbs
    MOHP: 85kg - 188lbs

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    BW: 93Kg - 205lbs

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    I am planning to move gym September time but I dont know yet. Also do you think I should start abs work as well? Its been 3 months working out now or shall I start when I am a bit more bulked?

  17. #17
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    Fair enough goodluck with the gym move if it happens. Any Core work (abs/mid rift) is ideal to imrpove overall stability and balance in the body. So yes from time to time throw in some Ab work towards the end of your scheduled work out as 'accessories/assitance' work. Also read the following thread by Doug:

    http://www.muscleandstrength.com/for...great-abs.html

    I use the excersises in the link above as prescribed by Doug. Since you are a novice If I was you would work these into my routine gradually as I get accustomed to training.
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing... Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2-3 plate full ROM squats effortlessly"

    Gym 1RM's (October 2014)

    Squat: 172.5kg 380lbs
    Bench: 127.5kg - 282lbs
    Deads: 218kg 480Lbs
    MOHP: 85kg - 188lbs

    Big 3 Total = 518kg - 1142lbs
    BW: 93Kg - 205lbs

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    I have been planning to add these exercises in:
    Crunches
    Side Bends
    Truck Twists

    Its based on the look I want and am working to.

 

 

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