Go to chest exercise
- Thread starter Shunka Witko
- Start date
Agreed.It's my "go to" chest exercise.The only time I press a barbell is when I'm doing close grip presses for my triceps.All my other chest movements are with DBs or cables.
Decline,flat & different variations of incline.If you're asking what my "go to" chest exercise is it's usually decline or flat.
Absolutely correct bro. Bench with barbell is great for power, but it isn't The best for building at all.
Honestly, I don't have a spotter and find decline difficult and scary when pushing to the limits by your self if you catch my drift.
If you use DB's you can just dropem to either side if it gets too hairy.When I reach my limit I just place them on my quads & sit up.
I feel you bro. Decline has always felt awkward as fuck to me. I don't like going heavy on that lift
I'll try dumbells. I was referring to bar rolling back and down on throat. I'll start light and work my way up.
Dips on Parallel bars or Rings
DB incline Press
DB incline Flys
DB pull overs
* 3 sets of each, wk1: 15-12reps, wk2: 11-9, wk3: 8-6reps, wk4: 5-3 reps
Push ups to just shy of failure: 3 sets
** I do some fast skipping between sets with a weighted rope to keep the heart rate up. You could also do some heavy KB swings 15 with a 65# bell in stead of or in addition to the skipping.
If only one, High Volume push-ups (count down from 25 to 6, then 5 sets of 5, 2-3min rest between sets.), with some KB swings or skipping between sets (optional).
DB incline Press
DB incline Flys
DB pull overs
* 3 sets of each, wk1: 15-12reps, wk2: 11-9, wk3: 8-6reps, wk4: 5-3 reps
Push ups to just shy of failure: 3 sets
** I do some fast skipping between sets with a weighted rope to keep the heart rate up. You could also do some heavy KB swings 15 with a 65# bell in stead of or in addition to the skipping.
If only one, High Volume push-ups (count down from 25 to 6, then 5 sets of 5, 2-3min rest between sets.), with some KB swings or skipping between sets (optional).
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Absolutely brother!
If only one and only one it would be flat bench.
keep in mind that you need to mix in time under tension, negatives, burn outs etc... you will become quite stagnant not incorporating all methods of lifting
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