best chest exercise?

[Freddy]

If you have rotator cuff problems, how many external rotation movements are you doing?

These include external rotations themselves, but also upright rows, any kind of clean or powerclean, and cuban presses.

[J DUB]

Most people I know with rotator cuff problems do not do enough pulls in relation to presses. When I started out training, I did nothing really but chest and arms and both of my rotator cuffs always hurt. Once I began to incorporate pulling movements such as UR rows and especially pull ups, I no longer had any problem with my rotator cuffs. Also, what kind of volume are you doing on your "chest days?"

[thick]

I am glad u guys addressed his rotators. Vioxx isn't a solution for your rotators and will do nothing but hurt them in the long run(by lifting through the pain signals your body is sending) take the advice of the above and strengthen your rotators and than concentrate on the dips and dumbbells.

[Grizzly]

Originally Posted by under200

Thanks alot guys, guesss I will have to start hitting the decline dumbells more. Just gotta be careful on the weight. When ever I go heavy I F*ck up my rotator cuff. Got some Vioxx on the side for that but it comes down to genitics for me, kinda small framed. Any good exercises for the pecs on the cable machines to add shape? That seems to be a bit more gentle on the shoulder.

There's your problem. The main thing you need is pure mass and yet you're asking about adding shape with cables. Forget the cables altogether. If you ask me, they are almost completely worthless. Once you hit a very respectable size, then maybe you can "shape" with them, but prior to having considerable mass, they will do nothing.

[j2em]

waddup, im having a problem with my chest ,
i can't seem to get that nice cut under the pec. I do a flat bench exercise that consists of a 10x5x3x5x10x20......a lot of reps, but it kills ya. then afterwards i try to do some incline, then follow up with some decline.....the question that i have is what kind of repeitions should i be having to get more chest shape in my workouts???? Another problem of mine is i cannot seem to find a good workout that hits my triceps. Any helpful advice would help a lot, hope i hear from yall.

[thick]

Sounds like your chest training is all messed up. What is your bf%? You need mass to ever have a chest and than the body fat must be respectable. What does your w/o look like? Sounds like you are doing way too many reps and exercises. Pick a couple of good chest exercises like those listed above. It will help knowing your stats and training schedule. How often do u work chest and other body parts? For triceps I would recommend cg bench and rope pushdowns.

[dzl66]

If rotators hurt drop down to doing chest once a week and start doing some excercises for rotators....
Do a search on shoulder horn
Personally if i did lots of pressing excercises 2 days a week my now healthy shoulders would be destroyed

[Ramstein II]

This is one of the best exercise for bodybuilding. Use less than 30 degrees. I like about 20 degrees. The reason it is so effective is that it is incline just enough to allow your elbows to stay out during most of the movement without pinching the rotator.

The problem with flat bench barbell presses for bodybuilding is that if you bench naturally your elbows go in at the bottom making the exercise more of a front delt exercise as that experiences an incredible stretch on the bottom. The "solution" would be to bench with elbows out, but that destroys your rotators unless you have a unique build that allows this range of motion.

With the low incline you can bench with elbows out and still hit the sternal region of the pec (lower chest). I like to take the bar down to mid chest. This also hits the clavical connection of the pec (upper chest).

Dumbells are good on the flat bench too, but you sacrifice intensity for instability and range of motion.

I like low incline followed by dumbbell bench press (flat)

[thick]

I agree on the low incline. I always use the first setting. I might be one of the unique builds or something b/c flat bench seems to hit my chest harder than front delts

Originally Posted by Ramstein II

This is one of the best exercise for bodybuilding. Use less than 30 degrees. I like about 20 degrees. The reason it is so effective is that it is incline just enough to allow your elbows to stay out during most of the movement without pinching the rotator.

The problem with flat bench barbell presses for bodybuilding is that if you bench naturally your elbows go in at the bottom making the exercise more of a front delt exercise as that experiences an incredible stretch on the bottom. The "solution" would be to bench with elbows out, but that destroys your rotators unless you have a unique build that allows this range of motion.

With the low incline you can bench with elbows out and still hit the sternal region of the pec (lower chest). I like to take the bar down to mid chest. This also hits the clavical connection of the pec (upper chest).

Dumbells are good on the flat bench too, but you sacrifice intensity for instability and range of motion.

I like low incline followed by dumbbell bench press (flat)

[BigLibby]

Originally Posted by HeavyLiftr

There are factors here that we're not sure of, and therefore can't give you the best info:

1. How long have you been training?
2. How often do you train chest per week?
3. Are you focusing on barbell exercises or dumbbell exercises?
4. Are you going for mass or cuts?

You say you want that cut, but I'm thinking you want to bulk up the lower chest so that it hangs down and you get the illusion of a "cut". Welp, lots of dips with some weight around your waist for 4 sets of 10-12 will do it for you. Declines are good if you have a spotter and can go deep, or you can opt for dumbbells if you can control the weight.

Drop the "isolation" moves: Flyes - gone! Cables - gone! Machines - gone! Heavy barbell incline, declines, flat presses and weighted dips will get you what you want in 3 to 4 months if you hit em twice a week.

HL

"no BEE S-A"

YOU STOLE MY ATAVAR!!!!! FUCKING THIEF