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Originally Posted by Willravel
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That's a lot of chest exercises!
I'm a thin guy, and until a week or so ago have been running 5 miles daily, or biking about 15. Now that I've shifted to lifting, I do a half mile warm-up and another half mile after lifting.
I've tried to take up lifting in the past, and usually stopped as a result of being overwhelmed by the numerous types of lifts available, and being a bit unsure in regards to which I should be doing, etc.
At the current time, I don't think I will be doing all the exercises listed at that site, as I realistically don't consider myself to be at that "level" yet in general.
I generally won't have a spotter, but I do like dumbbells, and likely won't need a spotter with the sort of weights I'll be lifting.
In general, I don't want to become overwhelmed. I do want to get stronger and do more than just two machines, but I also don't want to put so much on my plate that I feel hopelessly lost, either.
I find that the gym I go to has a nice representation of machines that work the back and shoulders, but as I said, the chest is lacking. Realistically, I'd like to add some barbell work to my routine, but I do think I will continue to use the machines, at least on days I work my back.
I am a very dedicated person, and I've always been physically active. As a thin guy, I realize it will be harder for me to put on muscle, but I'm willing to work at it, providing I can find some loose guidance (so loose, this thread/forum should suffice for now) to at least get some ground work to build on.
I'm not really interested in a personal trainer at this point. I'm sure it would benefit me, but I tend to be an independent person, and I like to do my own thing, as I feel that ultimately makes accomplishments more rewarding as well.
I've only been lifting for two weeks and I'm already noticing improvement, and I'm confident that if I stick with it, I will become stronger and see results. Sticking with it won't be the problem, as I've become an extremely dedicated and disciplined person; I'd just like to get some advice and tips to help make my workouts that much more beneficial.
This post is all over this place, but I certainly appreciate the replies and advice. I think I will enjoy adding barbells to my routine, and if anyone could provide a few specific exercises to focus on adding, that would be great. The page cited above is a great resource, but it's a bit overwhelming to me, as I honestly don't think I'm at the point where I want that much chest work, if that makes sense. If you could even pick a few of the exercises that would provide a more complete, but reasonable, chest workout, that would be great.
Thanks!
Quote:
Originally Posted by Baraka_Guru
The chest can be a difficult area to work because it depends on compound movements and support from other muscles such as the shoulders and triceps. I actually recommend against machine "butterfly" (pec decs), as they typically put too much stress on your shoulder rotation, potentially dislocating it. You're better off using something more natural like the dumbbell fly, which would give you a better workout anyway. The movement is less restrictive and uses more synergy from your shoulders in a way that doesn't put them at risk.
Also try alternative movements such as piston dumbbell chest press, which forces you to unilaterally lift the weight on each side. Quite challenging if you haven't done it. Dumbbells in general give you a better workout because of the requirement to keep them balanced. Avoid machines if possible, though many people use them to avoid the spotter requirement of heavy free weights.
Try other things such as incline presses and dumbbell pullovers, which will hit movements in your pecs that they might not be accustomed to. That's where you will find some further growth.
How is that for starters?
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I agree that dumbbells seem to provide a great opportunity to work the chest muscles, especially in the "butterfly" type exercises. I will definitely try the exercises you recommended, and the piston chest press seems difficult but rewarding. Ideally I'm able to do the dumbbell exercises without a spotter, as I go to the gym alone and would prefer not to rely on others being around to do a given exercise.
Thanks for your post. If you have anything more to add, please do, as it all contributes towards me developing a routine that is comfortable and manageable for me.