I've been doing an isometric fly with my chest expander, and I can for the first time start to see the striations in my inner and upper chest. I never got this with all those pushups. The natural function of the pec seems to be to bring the arm across the chest, while being less involved in actual pushing moves. I'm going to invest $12 for another expander, and with the help of a couple screw hooks in a board I'll stand on, I'll have my own cable crossover station. If any of you have done your share of benching and pushups and are thinking you could still improve on your pecs, try a 20 or 30 second iso cable crossover.
better than pushups for pecs
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 CaptKronos |
better than pushups for pecs |
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Posts: 748 (12/28/07 07:45:45) |
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SullyB |
Hmmm... | ||
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Posts: 71 (12/28/07 14:10:46) |
Interesting. I think that the pushup has it's palce in WELL ROUNDED program, but I also agree that their are other methods for chest development.
Pavel's pec-press or the brick lift are also excellent pec builders.
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CaptKronos |
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Posts: 749 (12/29/07 08:59:48) |
I've never done that bricklift move, it looks awesome. Found a site with a guy doing bent rows while holding the bricks together, now that is what I call a
compound movement.
Last Edited By: CaptKronos
12/29/07 09:12:31.
Edited 1 times.
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TaijiBoxer |
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Posts: 548 (12/30/07 06:02:29) Moderator |
Yeah, Capt., good observation - the pecs function mostly in horizontal adduction of the shoulders, that is bringing them across the chest. This does happen in
a push (push-up - what's happening at the triceps = arms coming across the chest), but not to the same degree. If you want to increase this even more, try
flyes on the rings. I got crazy pec growth when I built up to doing these properly.
TaijiBoxer |
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Eyez of Fire |
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Posts: 46 (01/03/08 19:38:56) |
This thread rules. Its inspired me to do some reading and some research about the concept chest development through horizontal adduction movements and there is
plenty of evidence to back that up. Im working on a new routine to target the chest muscles that Im going to mix in with my p90x routines. Thanks guys.
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justcalvin |
pec's functions | ||
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Posts: 587 (01/08/08 21:25:38) |
It does more than adduction of arm. Even cable pull down is helped out by chest (palms facing you particularly). Carry something heavy enough will requires
chest to assist, you 'll notice this if your pecs are already sored before this movement. Yes I did this with heavy bands for both reps and isometric. And
my chests are lined quite nicely while flexed. Be careful where you attach the bands, surely you don't want the band come loose and smack you in the face
along with the loosed door knob or whatever. I invented and use this method 2 years ago
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Sam Arthur |
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Posts: 18 (01/10/08 03:13:20) |
Did you do these with arms straight ?
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CaptKronos |
how I do them | ||
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Posts: 750 (01/11/08 05:30:10) |
as for me, I do them with arms bent 90 degrees, make the exercise do double-time as a bicep move as well, and sometimes I do them with arms straight like more
of a "woodchopper" move. Really one whole side of the body seems to get worked in this awesome isometric move.
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Sam Arthur |
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Posts: 19 (01/11/08 06:03:32) |
I may be missing something here do you use a standard set of cables, do a back press and then bend your elbows. Also do you cross your arms fully over your
chest.
Cheers. |
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CaptKronos |
cables | ||
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Posts: 751 (01/11/08 06:47:48) |
I use an old style 5 spring expander, hook one handle over the nearest doornob, then stand at an angle that allows a good range, and bring the hand past the
mid-chest line. I only do one side at a time right now, though I'd like to have a double set up. I also have a medium strength green band from
Jumpstretch that I use, whichever I'm in the mood to play with. I only do this as an isometric hold for about 20-30 seconds, followed by holding a
powertwister closed for as long as I can. That is probably overkill actually, but the entire arm seems to get worked with that powertwister.
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SullyB |
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Posts: 77 (01/11/08 14:43:05) |
You know what, I feel it in my chest when ever I perform chinups ("palms facing me" grip). I know that Magnum44z mentioned he feels his pecs working
whenever he does hammer grip/neutral grip chins.
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