Chest Excersise

joejoem

I met a guy the other night in a bar in New York, he was an Aussie and he had an enourmous chest, not like a fat mans, this was like someone chissled his body out of rock and covered him then in Titanium. I have spent alot of time working my chest and I have seen slow but good results. I focused mostly on press's, flys, inclines and declines (no point in giving much detail, this isnt why Im starting the thread) anyway it turns out he was 54, he looked 35 - 40.

His chest excersise, in his wors "Naaa Maite Don' Bova wiv all that faaaaanceeyy steaff" Just use a smith machine which is spread out (ie a 2 meter gap between each handle) and use heavy weights, stand inbetween each handle holding one in each hand with your body slightly infront of your hands (ie the crucifiction position but with your hands below shoulder level) and with your elbows slightly bent bring your hands to beet in front of you.

In four or so gym sessions I have noticed a change, now I didnt get huge or anything but I have the nice pain afterwards and it is working the upper middle part of my chest as well as the other parts which is one area I find it hard to hit.

The only problem for me now is that in my gym the smith machine which would suit this is too small, the handles are only one meter away. The last few gym sessions were in a gym in New York so they had the machine laid out properly. Im sure I will figure out a way to do it (one arm at a time doesnt work and puts alot of pressure on the Rotary Cuff) but I thought this might be benefitial to anyone who has a machine like this in there gym.

monkeyman

Is the Smith Machine not the one for squating and benching where it slides up and down the side rails?

Kinetic^

Could you post up a picture of the machine that you're talking about and any diagrams of the exercise??

poobum

monkeyman wrote:

Is the Smith Machine not the one for squating and benching where it slides up and down the side rails?

that is a smith machine! its for squatting etc...but i wudnt advise using a smith machine for either bench or squat! as it does nothing for stabaliser muscles! you might aswel use a bench and squat machine(not half as good as the real thing)

monkeyman

I think he is on about a seated bench press machine from what I can make out.

Mick L

monkeyman wrote:

I think he is on about a seated bench press machine from what I can make out.

That can't be right from the description of the exercise. One of these maybe?

Kinetic^

Mick L wrote:

That can't be right from the description of the exercise. One of these maybe?

Yeah thats what i thought he meant.

joejoem

Mick L wrote:

That can't be right from the description of the exercise. One of these maybe?

Bingo! Yeah, sorry I thought all cable machines were smith machines. I thought that was the brand. Maybe I am a Himbo.

roberteboot

Isnt that just basically cable flies?From your description above i mean.
Not that i think theres anything wrong with cable flies.They can be fantastic.

tribulus

that aussie bloke must be a lucky lad because I don't know anyone who has a decent chest without doing plenty of pressing.

Cable flyes / crossovers can be good for finishing off a workout with some higher reps but ask nearly anyone who's serious into their training and they'll tell you that compound movements such as bench press are the best for putting on mass.

Easygainer

Best way to get a big chest is to pick one or two compound movements and get stronger for reps in both. I've a solid chest, very thick and fairly broad from keeping to this principle and my chest measurement grew 4 cm in the 4 weeks between Aug 8th and Sept 4th doing this.

As for shape, that is largely genetic. Some people will get a perfectly square shape, others a more rounded shape so just work with what ya got.

I also find stretching my chest to be a great help - It's part of my whole routine, but the chest one involves lying on a flat bench in the bottom of a flye position with heavy dumbells (30kg at moment) and holding that stretch for 60s after training my chest (1 exercise 1 set for me).

Transform

mORE GREAT ADVICE FROM EASYGAINER!!!


PLease just listen to the baisics as most others will then (as seen above) want to rush off and do this exercise. Personally would only use the smith machine for hanging my towel on it or for very specific reasons.

There are no 'special' exercises just hard work (intensity) which most of the kids on this forum havent mastered yet!!

joejoem

Easygainer wrote:

Best way to get a big chest is to pick one or two compound movements and get stronger for reps in both. I've a solid chest, very thick and fairly broad from keeping to this principle and my chest measurement grew 4 cm in the 4 weeks between Aug 8th and Sept 4th doing this.

As for shape, that is largely genetic. Some people will get a perfectly square shape, others a more rounded shape so just work with what ya got.

I also find stretching my chest to be a great help - It's part of my whole routine, but the chest one involves lying on a flat bench in the bottom of a flye position with heavy dumbells (30kg at moment) and holding that stretch for 60s after training my chest (1 exercise 1 set for me).

What are you two favorite compound movements?

Easygainer

At the moment I'm rotating 3 movements, 1 per upper body workout (so I only do one in any given workout):

- Wide grip incline smith machine: I know transform won't like this but I've got my stabilisers from powerlifting and use this so I can really push through on rest pause sets. Good for upper outer chest as well as whole chest.

- Decline barbell wide grip: Again trying the get more outer, but whole chest is stressed.

- Incline Hammer press machine: It's a unilateral one, and plate loaded, so better than most machines.

I've gone up in weight 7.5kg, 10kg and 7.5kg on each of these respectively in the last 5 weeks and my chest has gone up over 4cm now accordingly (bf still the same).