Another chest training issue..

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Just wanted to know if there was any difference to the actual bench press, and the machine where you just sit down and press forwards. Will working just on the machine be effective or do you have to do the bench as well to build those massive pecs.

I guess this is the same for the fly, do you have to do it lying down to be effective or can you just do it sitting at a machine?

Also, is it essential to do presses and flys on an incline? What extra benefits does that have? If you did not do them and only did the normal angles would you have a weird looking chest?

Regards.
 
Do you do presses with DB's also? They are good, also dips can be good.

When you do the incline chest exercises this does the top part of your chest. Decline however does the bottom and laying flat does the mid chest mainly. Also the chest press movements, they are the exercises that get the chest to stick out and the squeezing chest exercises get the width of the chest. So do both.
And yea like Karky said free weights are better :)
 
The pectoralis major has only two heads: clavicular head and sternal head.

pec_major_heads.jpg


It has to do with what bone the fibers are attached to, sterum or that other fancy thing.
 
bench press is way better. as not only more tension also it gives you more stability work rather then a machine. also as karky said the is no upper, lower, middle chest. any movement for the chest pressing you do works together as a whole though one head can be more effective in a movement to the other.
 
BigTomW said:
Do you do presses with DB's also? They are good, also dips can be good.

When you do the incline chest exercises this does the top part of your chest. Decline however does the bottom and laying flat does the mid chest mainly. Also the chest press movements, they are the exercises that get the chest to stick out and the squeezing chest exercises get the width of the chest. So do both.
And yea like Karky said free weights are better :)
Click to expand...


Sorry if it's a dumb question, but what is the chess press movement and the squeezing chest excercises??

My pecs have been growing however like you described I want them to stick out
 
Not sure what is meant by the squeeze exercises but please avoid using the machines to do chest exercises. Free weight exercises are much more beneficial and less dangerous.
 
Karky said:
The pectoralis major has only two heads: clavicular head and sternal head.
It has to do with what bone the fibers are attached to, sterum or that other fancy thing.
Click to expand...
FYI: on some people (genetic variation) there is a third head, the abdominal head. There's just a greater seperation of the fiber orientation that originates from the upper ribs and oblique aponeurosis. Everyone has these fibers, regardless of lamina (muscle "head") separation or not.
 
BuildMeUp said:
Sorry if it's a dumb question, but what is the chess press movement and the squeezing chest excercises??

My pecs have been growing however like you described I want them to stick out
Click to expand...

Chess press - are like bench presses, lying bench press with DB
Squeezing press - cable crossover, lying butterflies, keeping your arms straight and still working your chest.
 
bipennate said:
FYI: on some people (genetic variation) there is a third head, the abdominal head. There's just a greater seperation of the fiber orientation that originates from the upper ribs and oblique aponeurosis. Everyone has these fibers, regardless of lamina (muscle "head") separation or not.
Click to expand...

Nice, I diden't know that. Does it make a big difference for people who have this? or...
And while you are here, can you train differently to make the different heads grow more? Incline hitting the clavicular more, making the "upper" chest grow more and same with decline and the sternal head?

And what about making it grow further out and further inn, like so many people talk about? I can see the different heads growing differently because of different stimuls, but exactly where along the fiber the growth occurs I think would be either pretty much random, or just set by nature. Anyways, it probobly wouldn't be something we could control, making the muscle add mass where we wanted it to. Thoughts?

I have also heard that fast and slow fibers are spread randomly, and if you do something that makes the slow fibers grow more than the fast fibers (slow speed, high reps, stopping before the fast fibers have to kick inn), the slow twitch would grow more, resulting in a different growth than if you did something to stimulate fast twitch (fast reps, etc.) I know you can't "isolate" the fast twitch fibers, since the body will always recruit slow first then fast as it is needed.

Thoughts? I've been holding this in for a long time, so now that you're here I'm just letting it all out. you must feel violated :D
 
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