Well subject says it all. So if anyone can tell me I would appreciate it .
I am sorry to tell you this but ... there is no single best exercise for any lift. It depends of what you are trying to accomplish.
dumbell bench, dumbell flys and above.
All lifts are raw:
Dead lift: 500(max)
Well I will go out there,
If I had to select one for a normal healthy human, It will always be bench press.
By far the best to develop a pec, simple as that, yeah dips and other stuff are good and I do them but bench takes the cake
Bodyweight : 195 - Height: 5' 9
DL - 490 x 1 - 462 x 4 ... Nearly 500 so close
BS - 374 x 1 - 330 x 5
BP - 302 x 1 - 258 x 5, 225 x 10
BR - 231 x 1 - 209 x 5
PP - 220 x 1 - 198 x 4
My journal: http://www.wannabebigforums.com/show...=108252&page=3
Wide grip bench, dumbell bench.
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
Captains of Crush #3
Building Mighty Mitts...
barbell bench would be the 'bread & butter' for chest/pecs.
HEAVY dumbell press, flat. I do 6 sets of 12 reps, the first 1 is 75% of my target weight, the last 5 is all I can do for 12 reps... by rep 10 I am starting to do my prayers that numbers 11 and 12 will come and I wont burst an eye vessel doing it. Try that, its has worked GREAT for me!
42 years old, 5'9", 245lbs, wannabeBIG with muscle!
"If you wanna be diesel, you gotta first be a warrior!"
This is a classic mistake people make. Just stick to linear progression (in weight being moved AND diet).
The first question that should have been asked is: How much do you weigh? How much do you bench?
Last edited by ZenMonkey; 11-04-2009 at 11:53 AM.
<looks around embarrassed > Ok no one is looking . I weigh around 165lbs I tried max bench on Monday was trying to do 3 reps 5 sets @ 120lbs i did my first set fine. Started my second did 1 rep and then got stuck with bar 1 inch above my chest and unable to push it up. So I kinda slid it to my left and let it fall to floor well lifting the right side up and off of me . Then reduced to 90 lbs and 90 lbs and finished my reps and set. So I guess my max is 120 maybe a little higher for 1 rep . 90 is what I usually bench 3x a week 5 reps 5 sets
<looks around again> oh damn people were looking lol
Something like 3x5 or 5x5 for flat BB bench. Follow that with 3x8 of DB incline and 2x12 of incline cable flies.
First Bulk pics VS Starting pics, take a look!! http://www.wannabebigforums.com/show...=1#post1616109
Progress pics of a cut using bodyweight only movements http://www.wannabebig.com/forums/sho...45#post2405745
Generally, if you read a piece of advice on the internet, assume it's wrong until proven otherwise. This applies especially to "conventional wisdom". -Belial
In that case the best exercise is milk jug curls and steak cutting.
dumbell bench, dumbell flys,Bench press and bar dips
Dont overeat and put on a ton of fat... just enough to sustain muscle growth.
I'm gonna go against the grain here and say bench press is not the best exercise for chest development; or maybe it is for some people and for some not. I've been benching since I started lifting 5 years ago and it's gone from 95lbs to 295lbs (no sarcasm) and my chest has almost not grown a bit. Maybe try it out for your main chest exercise, it may work for you. But bench for me has always worked my triceps and anterior delts more than anything. The best chest exercize I could give you is dips/weighted dips, followed by flys/db pullover to widen girth.
21 - 5'11'' - 180 lb
PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
P Clean 98 KG | Jerk 106 | Full Clean 106 |
Philippians 4:13 - "I can do anything through Christ who strengthens me."
"I'm really impressed with your dedication. I will call it your jedication." - killxswitch
J O U R N A L !TJW