Chest Exercises

[BSWhip08 23]

Just wondering if you guys found any exercises that really helped with firming up the chest. I really want to tight up these man boobs!

[HB76356 122]

I'm no expert, but I would think k that various bench press exercises would be effective along with the weight loss of course.

Incline, Flat, and Decline bench press for starters. Maybe push ups also?

[orionburn 1,023]

Nothing wrong with sticking with the basics such as flat, incline/decine, and butterflies. I've always felt it is best to change up your routine every now and then. If you belong to a gym that has both machines and free weights alternate lifts now and then. I will always prefer free weights to machines, but machines can make it easier to do certain positions or give you more control over incline/decline presses. Cable machines are my favorite by far because it gives you so much flexibility in doing your movements.

There are minute changes you can do in your lifts. For instance if you're doing a flat bench lift with a traditional bar change up the position of your hands. A wider grip will hit the outside of your chest more, and a closer grip will target the inside. Keep in mind those little changes can really impact the amount you can lift and/or reps you can do. If I were doing a set of 3 I would do one set with a standard grip, one narrow, and one wide.

You can also try changing your set/rep count. If you're used to doing something like 3 x 12 on bench try increasing the weight a bit but only doing 3 x 8. Key thing is to always take it easy when changing weight amounts until you know what you're comfortable with.

[ryan_86 335]

In addition to variations on the bench and flies, I do a lift where I lie flat on my back and lift a dumbbell with both hands, lowering it behind my head and raising it until it's over my chest, keeping my elbows bent but locked.

It helps the upper part of the chest above the pecs, which should lift and tighten those moobs.


Sent from my iPad using the BariatricPal App

[BSWhip08 23]

Thank you all for the advice. I not thrilled with using free weights - just not super comfortable with it....trying to building up to it..

[ryan_86 335]

Free weights are very safe if you take your time and start with lighter weights until you have the form down.

Consider hiring a personal trainer for a single session. He'll designs workout for you and show you to do the exercises.

[Cander 66]

I just fell in love wih the reverse grip bench press. Worth a Google

[BigViffer 3,544]

The first thing you need to do is establish what exactly you want. If you just want to flatten your chest and get rid of the "moobs", stick to cardio. Just run your ass off. Losing the fat will flatten the chest. If you want to try an back fill the left over skin with muscle, you are going to need to focus on building muscle. And not just the pectorals, your shoulders too. And that means using free weights.

I know the machines are more comfortable and easier, but there is a price for that. Effectiveness. The king of chest building training is the bench. Ugh. I hate the bench but it has to be done. Whether you start with dumbells or the barbell doesn't matter really. I prefer dumbells, but there is little disputing that the barbell is better because if forces the arms to work in synchronicity. Just be conservative with the weights. Even now I start ever chest day with just the bar to warm up and establish my bar path in my head.

Any training that involves the chest press requires that the shoulders be strong as well. So you are going to need to start training them as well. I have a post on here with some examples of shoulder exercises. Again, be conservative. This isn't a race, it's the rest of your life.

Once your shoulders and chest are starting to show progress, then you can add dips into the mix. They are good for the lower part of the chest. Forget declines. Dips is what you want. Inclines are OK, I do them too, but it is because I enjoy them, not because they are a magic movement that causes huge growth. A better lift for the shoulders and upper chest at the same time is the standing press. That causes some growth!

And one real quick note about the reverse grip bench. That is not a chest exercise, rather it is a triceps lift and the chest is ancillary at best. I don't care for it, but there is nothing wrong with it. I just want to make sure people know what it is really working. Oh, and the EZ-Curlbar Skullcrushers are great for the triceps and lats. Look that one up too.

All of this is of course optional, you may do whatever works best for you. This is just what I have I researched and experienced. And I would say these are things you shouldn't attempt until you are hitting 100 grams of Protein on a somewhat regular basis.

[BSWhip08 23]

The first thing you need to do is establish what exactly you want. If you just want to flatten your chest and get rid of the "moobs", stick to cardio. Just run your ass off. Losing the fat will flatten the chest. If you want to try an back fill the left over skin with muscle, you are going to need to focus on building muscle. And not just the pectorals, your shoulders too. And that means using free weights.
I know the machines are more comfortable and easier, but there is a price for that. Effectiveness. The king of chest building training is the bench. Ugh. I hate the bench but it has to be done. Whether you start with dumbells or the barbell doesn't matter really. I prefer dumbells, but there is little disputing that the barbell is better because if forces the arms to work in synchronicity. Just be conservative with the weights. Even now I start ever chest day with just the bar to warm up and establish my bar path in my head.
Any training that involves the chest press requires that the shoulders be strong as well. So you are going to need to start training them as well. I have a post on here with some examples of shoulder exercises. Again, be conservative. This isn't a race, it's the rest of your life.
Once your shoulders and chest are starting to show progress, then you can add dips into the mix. They are good for the lower part of the chest. Forget declines. dips is what you want. Inclines are OK, I do them too, but it is because I enjoy them, not because they are a magic movement that causes huge growth. A better lift for the shoulders and upper chest at the same time is the standing press. That causes some growth!
And one real quick note about the reverse grip bench. That is not a chest exercise, rather it is a triceps lift and the chest is ancillary at best. I don't care for it, but there is nothing wrong with it. I just want to make sure people know what it is really working. Oh, and the EZ-Curlbar Skullcrushers are great for the triceps and lats. Look that one up too.
All of this is of course optional, you may do whatever works best for you. This is just what I have I researched and experienced. And I would say these are things you shouldn't attempt until you are hitting 100 grams of Protein on a somewhat regular basis.

Thanks man! Now I have to find a gym partner like you to work out with!

[Cander 66]

Your tri's do work harder on the reverse grip bench. But to say it isn't a chest exercise I don't feel is accurate. It clearly hits the clavical portion of the pec (top part) and really makes it jump out. It definitely has helped perk up and square off my chest. But I will say there is no way I can lift the same weight as a regular bench press. But I'm a lightweight anyway only benching 50lbs right now. I'm working on form and doing things correctly to hopefully not hurt myself. Way to many guys "lifting" more than they can handle at my YMCA

[BigViffer 3,544]

When I do a standing press, I can feel it in my glutes. That doesn't make the press a good glutes exercise. They are ancillary but still an important part of the chain. For me to say that it is not a chest exercise may have been inaccurate, I will acquiesce that point. The chest of course must be involved in any press, but that lift is not the most efficient use of the chest which is ostensibly why anyone is doing them.

I think the always entertaining Mark Rippetoe says it best:

Quote

The reverse grip bench press was made popular by Anthony Clark, who did way over 600 with it. It is quite shirt-dependent, leaving out a lot of chest muscle, and I really don't know why it would be used by anybody not going to a PL meet. I have no personal experience with it, so any more comments would be just pulled out of my ass, which I am loath to do.

For those who haven't tried it yet, a good example of this would be performing a push-up supine hand position instead of a pronated. It feels weird and alien, but it is still doable. I am trying to imagine me getting into the proper bench press position and then reversing my hand grip. It just seems needlessly dangerous. If you want to do the lift, go ahead. You have to do what works for you and what you enjoy doing. If it were me though, I would only attempt that lift with dumbells. The risk of the barbell coming off seems to great to me.

I hope it doesn't sound like I am picking on or attacking you Cander, that is not my intent.