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Non bench press chest exercises

Training discussion on Non bench press chest exercises, within the Bodybuilding Forum; I was wondering what -or if- you guys incorporate any other exercises for the chest other than the bench. I've ...


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Old 05-24-2008, 10:47 AM   #1
Chris SP
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Default Non bench press chest exercises

I was wondering what -or if- you guys incorporate any other exercises for the chest other than the bench. I've been noticing that mine seems to grow more quickly on the outer part vs the inner.

I've been doing flat barbell bench for a while along with some close grip and diamond pushups. My pec minor also gets worked with my pull/chin ups.

This week I started to swap out the bb flat bench for incline dumbbell presses with a neutral/parallel grip (I'm hoping that might work the inner chest a bit more but am not too sure).

Should I keep doing the db's and see how it goes? Or add some more pushups? Can't do dips right now due to a shoulder injury.
What about flys? Or db pullovers which feels like a great exercise but not too many ppl seem to do them..

Sorry for the long post,
advice is appreciated.
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Old 05-24-2008, 11:53 AM   #2
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from what i understand there is no real outer-inner chest, its just where your body decides to put the new muscle, it'll even back out eventually.

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Old 05-25-2008, 05:18 AM   #3
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If you're talking about the center of your chest then I would try buterflies. I just started them with dumbells, used machine before bad idea, and believe me you will feel it the next day.
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Old 05-25-2008, 06:34 AM   #4
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I'll try flys out this week; what about dumbbell pullovers??

I can't seem to find out what part of the chest they work..
From what I've been reading they can maybe stretch out the rib cage (Arnold swore by this) which makes me think they could be a good overall chest developer.
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Old 05-25-2008, 06:49 AM   #5
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Your chest works as a whole muscle.
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Old 05-25-2008, 11:08 AM   #6
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I was under the belief that in order to work your chest properly you had to do some variations to get the top, bottom and center. (ie incline, decline, straight bench press) Is this another one of those myths that everyone has come to believe is a body building must?
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Old 05-25-2008, 03:44 PM   #7
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Quote:
Originally Posted by Drallen2662 View Post
I was under the belief that in order to work your chest properly you had to do some variations to get the top, bottom and center. (ie incline, decline, straight bench press) Is this another one of those myths that everyone has come to believe is a body building must?
Yes.
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Old 05-25-2008, 04:39 PM   #8
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Quote:
Originally Posted by Drallen2662 View Post
I was under the belief that in order to work your chest properly you had to do some variations to get the top, bottom and center. (ie incline, decline, straight bench press) Is this another one of those myths that everyone has come to believe is a body building must?
Yes, this is a myth (found often in magazines). Your chest works as a whole and grows as a whole. Variations are good but not an absolute must.

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Old 05-26-2008, 07:44 AM   #9
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well there you go Chris I guess we both learned something. I'm going to look at my routine now.
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Old 05-26-2008, 07:50 AM   #10
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i actually find dumbbell presses at different angles to be more beneficial in terms of hypertrophy.
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