Jump to content
×
Are you looking for the BariatricPal Store? Go now!

Chest Exercises



Recommended Posts

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!

Share this post


Link to post
Share on other sites

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?

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

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..

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

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!


Share this post


Link to post
Share on other sites

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

Share this post


Link to post
Share on other sites

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.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

  • Trending Products

  • Trending Topics

  • Recent Status Updates

    • Prdgrdma

      So I guess after gastric bypass surgery, I cant eat flock chips because they are fried???  They sell them on here so I thought I could have them. So high in protein and no carbs.  They don't bother me at all.  Help. 
      · 1 reply
      1. NickelChip

        It's possible for a very high fat meal to cause dumping in some (30% or so) gastric bypass patients, although it's more likely to be triggered by high sugar, or by the high fat/high sugar combo (think ice cream, donuts). Dietitians will tell you to never do anything that isn't 100% healthy ever again. Realistically, you should aim for a good balance of protein, carbs, and fat each day. Should you eat fried foods every day? No. Is it possible they will make you sick? Maybe. Is it okay to eat some to see what happens and have them for a treat every now and again? Yes.

    • NovelTee

      I'm not at all hungry on this liquid pre-op diet, but I miss the sensation of chewing. It's been about two weeks––surgery is in two days––and I can't imagine how I'll feel a couple of weeks post-op. Tonight, I randomly stumbled upon a mukbang channel on YouTube, and it was strangely soothing... is it just me, or is this a thing? 
      · 1 reply
      1. NickelChip

        I actually watched cooking shows during my pre-op, like Great British Baking Show. It was a little bizarre, but didn't make me hungry. I think it was also soothing in a way.

    • Clueless_girl

      How do you figure out what your ideal weight should be? I've had a figure in my head for years, but after 3 mths of recovery I'm already almost there. So maybe my goal should be lower?
      · 3 replies
      1. NickelChip

        Well, there is actually a formula for "Ideal Body Weight" and you can use a calculator to figure it out for you. This one also does an adjusted weight for a person who starts out overweight or obese. https://www.mdcalc.com/calc/68/ideal-body-weight-adjusted-body-weight

        I would use that as a starting point, and then just see how you feel as you lose. How you look and feel is more important than a number.

      2. Clueless_girl

        I did find different calculators but I couldn't find any that accounted for body frame. But you're right, it is just a number. It was just disheartening to see that although I lost 60% of my excess weight, it's still not in the "normal/healthy" range..

      3. NickelChip

        I think it's important to remember that the weight charts and BMI ranges were developed a very long time ago and only intended to be applied to people who have never been overweight or obese. Those numbers aren't for us. When you are larger, especially for a long time, your body develops extra bone to support the weight. Your organs get a little bigger to handle the extra mass. Your entire infrastructure increases so you can support and function with the extra weight. That doesn't all go away just because you burn off the excess fat. If you still had a pair of jeans from your skinniest point in life and then lost weight to get to the exact number on the scale you were when those jeans fit you, chances are they would be a little baggy now because you would actually be thinner than you were, even though the scale and the BMI chart disagree. When in doubt, listen to the jeans, not the scale!

    • Aunty Mamo

      Tomorrow marks two weeks since surgery day and while I'm feeling remarkably well and going about just about every normal activity, I did wind up with a surface abscess on on of my incision sights and was put on an antibiotic that made me so impacted that it took me more than two hours to eliminate yesterday and scared the hell out of me. Now there's Miralax in all my beverages that aren't Smooth Move tea. I cannot experience that again. I shouldn't have to take Ativan to go to the lady's. I really looking forward to my body getting with the program again. 
      I'm in day three of the "puree" stage of eating and despite the strange textures, all of the savory flavors seem decadent. 
      I timed this surgery so that I'd be recovering during my spring break. That was a good plan. Today is a state holiday and the final day of break. I feel really strong to return to school tomorrow. 
      · 0 replies
      1. This update has no replies.
    • BeanitoDiego

      Now that I'm in maintenance mode, I'm getting a into a routine for my meals. Every day, I start out with 8-16 ounces of water, and then a proffee, which I have come to look forward to even the night before. My proffees are simply a black coffee with a protein powder added. There are three products that I cycle through: Premier Vanilla, Orgain Vanilla, and Dymatize Vanilla.
      For second breakfast on workdays, I will have a low-fat yogurt with two tablespoons of PBFit and two teaspoons of no sugar added dried cherries. I will have ingested 35-45 grams of protein at this point between the two breakfasts, with 250-285 calories, and about 20 carbs.
      For second breakfast on non-workdays, I will prepare two servings of plain, instant oatmeal with a tablespoon of an olive oil-based spread. This means I will have had 34 grams of protein, 365 calories, and 38 carbs. Non-workdays are when I am being very active with training sessions, so I allow myself more carbohydrate fuel.
      Snacks on any day are always mixed nuts, even when I am travelling. I will have 0.2 cups of a blend that I make myself. It consists of dry roasted peanuts, cashews, pumpkin seeds, sunflower seeds, pistachios, and Brazil nuts. This is 5 grams of protein, 163 calories, and 7 carbs.
      Breakfast and snacks have been the easiest to nail down. Lunch and dinner have more variables, and I prepare enough for leftovers. I concentrate on protein first, and then add vegetables. Typically tempeh, tofu, or Field Roast products with roasted or sautéed vegetables. Today, I will be eating leftovers from last night. Two ounces of tempeh with four ounces of roasted vegetables that consist of red and yellow sweet peppers, sweet potatoes, small purple potatoes, zucchini, and carrots. I will add a tablespoon of olive oil-based spread, break up 3 walnuts to sprinkle of top, and garnish with two tablespoons of grated Parmesan cheese. This particular meal will be 19 grams of protein, 377 calories, and 28 grams of carbs. Bear in mind that I do eat more carbs when I am not working, and I focus on ingesting healthy carbs instead of breads/crackers/chips/crisps.
      It's a helluva journey and I'm thankful to be on it!
       
      · 0 replies
      1. This update has no replies.
  • Recent Topics

  • Hot Products

  • Sign Up For
    Our Newsletter

    Follow us for the latest news
    and special product offers!
  • Together, we have lost...
      lbs

    PatchAid Vitamin Patches

    ×