TeKiZeRo

I'm looking for an excercise that works / sculps the chest out more. Something to fill out my inner chest and all around. I've been benching for a few months and I've been able to bench quite a bit more than I used to. But it still feels like I'm working out my triceps more than I do my chest. But as far as focusing only on chest. Would the flat dumbell chest fly, and incline dumbell chest fly be best?

Thanks

animal909

i usually use the bench as a strength and bulk producer... i noticed that my inner chest responded well to the HAMMER machines. Pek deck flys and decline flys also helped out a lot. but then again, everyone is different

st33lr4t

weighted dips.

SiNai

..Designate a chest day, and do all of the above!!

Bench incorporates more muscle groups, while flys are more specific, but your chest will respond well to both lifts so do them both. If you've been doing bench press and not doing any flys, definitely add them, but don't take out bench. Try doing decline dumbell bench for a few weeks, incline barbell bench, then back to regular bench. Those fly's you mentioned would be fine. Dips would be awesome to add too, as st33lr4t said. To make the focus of the lift more on the chest than on the triceps, lean forward as you do them.

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dman2

Not better, just different. If you are doing the bench correctly, you should not feel it mostly in your triceps. This means you have your hands too close together. Take a wider grip. This should focus on your chest more. Also try some of the other exercises mentioned above. The machines are a good change. Your muscles will get used to the same routine. Mix it up a little. Whatever you do, use the correct motion and you will start seeing results. If you are working out in a gym, ask someone for advice or help or watch those who have the body you want work out. This helps me a lot.

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st33lr4t

what does your chest routine look like? also what is your nutrition like? if you arent eatting enough you arent going to grow.

TeKiZeRo

I'm not a hardcore body builder so I don't really have a set nutrition. I just eat what I eat, or whatever is lying around. I do take centrum every morning and some protein shakes after I work out. I'm not trying to become super bulky. I'm just trying to do something inbetween toning and strength building. But I just kinda want a bigger chest. My routine is:

Incline: (3 Sets) 1. 10 reps @ 135 lbs. 2. 10 reps @ 140 lbs. 3. 10 reps @ 145 lbs.
Decline: Same
Flat Bench: Same

I started out benching 50 pounds like 3 months ago. As you can see I can bench a lot more, but I don't really see a physical difference when I look in the mirror. So I think I'm doing something wrong. I wanted to do the chest flies because it focuses on the chests more.

apeman

i'm currently doing pressups with your feet elevated, as in rest em on the sofa and do a few sets of 8-12 pressups. it think it's helping my definition.

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stevie667

Bench, Incline Bench and Dumbell Flys, 4-5 sets, 8-12 reps each set.

Three exercises that will work all your chest, and are nice and simple for beginners. There is also no such thing as the 'inner chest'. The chest is one big muscle (well, technically six, three on each side), and you can't work one end of a muscle fibre under normal conditions. When you say your inner chest is lagging, it's most likely due to a poorly developed upper chest, which you can hit with incline benching.

Remember though, it does take time to get that hard slab of meat, and plenty of exercise and food.

shred_head

This would constitute overtraining. I would limit your chest to 3 exercises with a max of 3 sets per exercise. Perhaps try supersetting flyes with bench or dips with bench.

And if you're doing 10 reps at 135 lbs. for your first set but you can do 10 reps at 145 lbs. for your 3rd set then you're not doing it hard enough. You can probably do 145 lbs for 10 reps as your first set and possibly 150 lbs. and 155 lbs. for consecutive sets of 8 and 6 reps, or possibly even more. But since you can obviously do more than 10 reps at 135 lbs for your first set, then do more, don't just stop at 10 reps. Go to 15 or 20 if you can, don't just stop at 10. Keep pushing out reps until you can't put up another one, but when it passes a given number, say 10 reps, then up the weight.

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winsecure

if you're wanting to add mass, i'd suggest dropping the reps down to 6 or so per set

TeKiZeRo

I'm not really looking for added mass. More of toning so you can really tell I've been going to the gym. But I'll definately start doing dumbell flies from now on. My upper chest does seem to be lagging quite a bit.

st33lr4t

then you need to lower your bf%

frogza

What works for me is to start my routine a tricept lift, reverse dips are my fav. Once my tricepts are a little tired I hit the bench press lifts. This forces my pecs to take a little more of the load.

As has been stated, incline is probably the best bench lift you can do to get more visible results. Incline Fly is probably the best overall though.

Bauer_Power

First of all, the key to building muscles is variety. If you bench all the time, you will get a strong chest. The key is to mix it up. One of my favorite chest exercises is a dumbell fly, incline dumbell press superset. Set up an incline bench next to a flat bench and pick some wieght. Hammer out 10 on the inlcine, then go directly to the flat bench and do flys. No rest. I would recomend doing this after bench. Also try doing decline and incline bench with the barbell. Variety will keep your muscles guessing and make them grow better. Also, don't work the same muscle group more than 2 times a week. A person who benches every day to get huge is setting htemselves up for failure. The muscle gets bigger when it grows back after you tear it down with lifting. Give it time to hugify.

thingstodo

Good advice. Variety is key.

You might try a fly machine where you can adjust the arms. Almost like doing dumbell flys on the incline, flat and decline. Pullover are another good one. Don't do tris on your chest day. Make sure your bench drops to your nipples, not your shoulders and that your grip is past your shoulders.

This one will kill you.... lower the weights to a count of 4-5 and raise them at half that. Slow is better, especially going down.

One final thing....dumbells do more to sculpt and fill in all the smaller muscles as it takes more to balance them.

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stevie667

My apologies, that should have said including 1-2 warm up sets per exercise, otherwise, as you rightly pointed out, that would consitute overtraining

TeKiZeRo

I'm gonna try flat benching, incline dumbell fly, and dips. What do you guys think?

TheTikiGod

In my experience, I've learned that Flies and Incline DB Presses give me the best workout for my chest because I get a wider range of motion, and also get to make sure both sides of my body are symetrical, with regular benching or even dips, one side of your body is going to be stronger than the other simply because of the dominance of one hand over the other. Variety is the key and Benching can be xtremely beneficial I just recommend that you use iso-lateral exercises to boost your gains.

TeKiZeRo

Thanks. I am gonna give that a shot using my previous reps/sets and see how well I develop with that.

st33lr4t

or just use db's for all benching exercises to eliminate the dominance of one hand. any db exercise will give you a greater ROM over a bb exercise.

TeKiZeRo

Should I drink a protein shake after each workout too? Will that help in developing a lot of muscle?

Cowman

Yes.
you should eat a lot of food in the 3 hours after you workout.

also, don't "warm up" for each exersize. warm up for each body part.
theres no need to warm up your chest for dumbbell flys after you've done bench.

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