What exercises are there to tone pecs?
besides using the pec-dec?
besides using the pec-dec?
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
Pec's
- Thread starter MichaelSmith
- Start date
Flat, incline and decline bench with dumbbells or barbell - although decline has greater potential to cause injury. Also, dips - of which you can do leaning forward or not and with varied width grips - flies with freeweights as opposed to the pec dec machine, push ups, pullovers and cable crossovers.
bred2k4 said:decline has greater potential to cause injury.
really? wow...ive never heard that before. and for some reason, i always thought that the contrary was true. is it just because of the leverage on the shoulder?
Bench press. More exersizes do not mean you will gain more, but will probably inhibit your gains somewhat. 2 exersizes would be okay, but one would be even better. Concentrate on moving the plates on either flat or incline bench press. Pick one of those, lift on it for a month or so, then switch to inclines for a while. You will be amazed at the progress you can make if you switch rep schemes about every month and eat enough. Comound movements are the best mass builders, period. Even bodybuilders know that. These guys (gym rats, bodybuilders, and even novice lifters who know jack**** about lifting) like to make you believe that by performing tons and tons of sets on about 6 different exersizes will ensure quicker growth. However, this could be no further from the truth. Simply do something like,
Twice weekly
Bench press 6x8-12
You could also use incline press.
Concentrate on performing one extra rep per set each workout, or at least gaining a couple of reps throughout your sets. This will tell you that you are progressing, and in turn, getting bigger! If you take in enough calories and perform the compound movements there is a very good chance that you will get the results you desire.
P.S: Don't over do it on the assistor muscles either. For a while, I would leave out the direct tricept isolation and cut down on the shoulder work since you are performing 6 sets of bench press twice weekly, which means your tris and shoulders are already getting a good amount of work.
Twice weekly
Bench press 6x8-12
You could also use incline press.
Concentrate on performing one extra rep per set each workout, or at least gaining a couple of reps throughout your sets. This will tell you that you are progressing, and in turn, getting bigger! If you take in enough calories and perform the compound movements there is a very good chance that you will get the results you desire.
P.S: Don't over do it on the assistor muscles either. For a while, I would leave out the direct tricept isolation and cut down on the shoulder work since you are performing 6 sets of bench press twice weekly, which means your tris and shoulders are already getting a good amount of work.
I think 3 exercises would be best to stimulate growth in all pectorial muscles.
- Incline dumbbell or barbell bench press
- Flat dumbbell or barbell bench press
- Dips
Try something like 3x8 for each exercise.
As for decline having more potential of injury, I'm not sure about this. I just read it somewhere. Reading up more abut it, I don't think there's much truth in it but decline isn't as good for pec mass development as flat or incline bench.
- Incline dumbbell or barbell bench press
- Flat dumbbell or barbell bench press
- Dips
Try something like 3x8 for each exercise.
As for decline having more potential of injury, I'm not sure about this. I just read it somewhere. Reading up more abut it, I don't think there's much truth in it but decline isn't as good for pec mass development as flat or incline bench.
Thanks for the suggestions guys I'll sure try them.