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Exercises Movements, technique & proper execution

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Old 11-05-2007, 08:18 PM   #1
Jeff Yan
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chest exercise, not bench press

Two questions, possibly the same answer:

1) What's a good substitute for bench presses?

2) Of the following, which works the chest most:
a) ring push ups
b) ring dips
c) HSPUs
(Am I missing another common CF exercise here?)
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Old 11-05-2007, 08:51 PM   #2
Steven Low
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Re: chest exercise, not bench press

Any type of heavy pressing. Why give up bench though?

I'd say rings pushups although it's probably not intense enough to stimulate growth. Check out archer pushups or rings flys if you're that concerned with chest.

wfs:
http://www.ringtraining.com/pages/ar...100pushups.htm
http://www.youtube.com/watch?v=yWBb3NoBK-k

Elbows are bent on the flys though.. not supposed to be.
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Old 11-05-2007, 09:19 PM   #3
Jeff Yan
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Re: chest exercise, not bench press

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Originally Posted by Steven Low View Post
Why give up bench though?
I'm not entirely giving up the bench. My affiliate's bench set up is not exactly convenient and I'm looking for something more challenging than regular push ups for my warm ups.

Quote:
Originally Posted by Steven Low View Post
Elbows are bent on the flys though.. not supposed to be.
Elbows locked completely straight? That's not too stressful on the joints?
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Old 11-05-2007, 10:18 PM   #4
Steven Low
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Re: chest exercise, not bench press

Arms straight is stressful on the joints, but it will be the most stressful on the pecs, biceps, anterior delts and forearms too.
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Old 11-05-2007, 11:51 PM   #5
Derek Maffett
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Re: chest exercise, not bench press

Ring flys. I'll have to take those up again sometime. I imagine they would translate to planche nicely.
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Old 11-06-2007, 12:22 AM   #6
Steven Low
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Re: chest exercise, not bench press

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Originally Posted by Derek Maffett View Post
Ring flys. I'll have to take those up again sometime. I imagine they would translate to planche nicely.
Not really.

They don't hit the clavicular head of the pec and anterior delts as much as stuff like pseudo planche pushups, weighted dips and the planche pushup progressions.
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Old 11-06-2007, 12:25 AM   #7
Juan Cantu
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Re: chest exercise, not bench press

from what I've read ...dont remember where.

Flys build your chest in size more then bench does.

Bent over DB flys ... laying on a bench and doing flys .... as mentioned earlier ... ring flys .....

Those will build your chest more so then bench ....

Cheers

P.S. stick with basics also ... push ups Because a good foundation well help you build with what your trying to do.
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Old 11-06-2007, 03:10 AM   #8
Mike Griffith
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Re: chest exercise, not bench press

A little kinesiology would help here.

Pectoralis Major:

Origin,
Medial clavicle [inner part of your collar bone],
Sternum [breast bone],

Insertion,
Intertubercular groove of humerus [your upper arm bone between your elbow and your shoulder]
Anterior ribs

Pectoralis Minor:
Origin,
Anterior upper ribs
Insertion,
Coracoid process [front of your shoulder]

Action,
This is where a little knowledge of muscle action can help. The action of your pec is to bring your upper arm bone towards the middle of your body. If you stand upright, spread your arms straight out to the side, like you are on a cross, then bring them together in the middle of your body this is primarily what your pecs do.

They also rotate your humerus [your upper arm bone] inward.

So if you want to build up your pecs do this motion, draw your upper arm towards the midline of your body, under progressive resistance and your pecs will get bigger.

Hope this helps you decide on exercise selection.
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Old 11-06-2007, 03:42 AM   #9
Steven Low
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Re: chest exercise, not bench press

Mike:

Well, you forgot the effects of shoulder extension which tends to hit the "upper" part of the pecs if you want to call it that (clavicular head and upper sternum heads) which is mainly incline/overhead pressing as well as shoulder adduction which you can find in dips, crosses, decline pressing, etc. which tend to hit the "lower" pecs (lower sternum heads).

No doubt transverse flexion hits pretty much all of them at once though, but it's definitely not the only one that is good. Pure transverse flexion doesn't really build any other muscles that well either which is why it's primarily an isolation exercise (think pec deck) which I would say generally why it's not that useful. Rings flys/DB flys are probably the only decent compound exercise in my book to hit multiple muscles assuming you're keeping the arms relatively straight to get some good biceps action.

Last edited by Steven Low; 11-06-2007 at 03:45 AM..
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Old 11-06-2007, 10:45 AM   #10
Mike Griffith
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Re: chest exercise, not bench press

Steven I think you are a little off.
Pectoralis major
• Origin:
1. medial 1/3 of clavicle
2. anterior aspect of manubrium & length of body of sternum
3. cartilaginous attachments of upper 6 ribs
4. external oblique's aponeurosis
• Insertion:
1. lateral lip of bicipital groove to the crest of the greater tubercle
2. clavicular fibers insert more distally; sternal fibers more proximally
• Action:
1. adducts humerus
2. medially rotates humerus
3. flexion of the arm from extension (clavicular portion)

• Blood:
1. pectoralis branch of thoracoacromial artery (runs with lateral pec. nerve)
2. lateral thoracic artery (lesser supply, and runs with medial pectoral nerve)
• Nerve:
1. lateral pectoral nerve, C5,6,7 to clavicular portion
2. medial pectoral nerve, C8,T1 to sternal portion
Pectoralis minor
• Origin: outer surface of ribs 2-5 or 3-5 or 6
• Insertion: medial aspect of coracoid process of the scapula
• Action:
1. depresses & downwardly rotates the scapula
2. assists in scapular protraction from a retracted position
3. stabilizes the scapula

• Blood: lateral thoracic artery
• Nerve: medial pectoral nerve, C8,T1

1, Flexion of the arm from an extended shoulder position is only but a tiny part of what the pecs do, it is just the clavicular head that does it. The pec minor is such a small component of the chest that it is better to concentrate on the pec major.

Plus if you do a lot of inclines and do not augment it with extensive work in the external rotators it is so easy to get an imbalance and throw your shoulders forward and/or excessively internally rotate your humerus which opens them up to injury. As a new trainee you don’t need to do all that stuff, just stick to the basics.

2, the question was how to build my chest not other stuff, so to stay on topic the best way to build your pecs is to do horizontal humeral adduction. From a position as on a cross bring you arms towards the midline of your body, i.e. bench, flys, dips, cable crosses, pushups, ring dips, ring pushups,

3, overhead pressing is primarily shoulder flexion with a small amount of adduction if you have a wide grip

4, there is no way to isolate a segment of a muscle and train just that portion of a muscle. A muscle either completely contracts or it doesn’t; you can’t isolate the lower portion of the pec major. That is a bodybuilding myth.
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