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  1. #1
    Regular Poster bhavin1986's Avatar
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    Default 1 more chest exercise

    Hi all, I workout at home so am restricted as to which exercises I can do, I currently only do 3 exercises for my chest. Incline DB, Flat BB and DB flyes. I want to add another exercise as I don't think 3 is enough. Which would you recommend as a sub. for cable crossovers, bearing in mind I only have access to a bench with free weights. Any help and suggestions would be greatly appreciated.

    Cheers in advance, Bhav

  2. #2
    Frequent Poster Mike91's Avatar
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    Default

    try adding chest dips. i did them the other day at home. very good exercise!

  3. #3
    Regular Poster tazrockon's Avatar
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  4. #4
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    Default

    thats a tough one. I doubt you have parallel bars, so I'm not sure how you could do chest dips without getting extremely creative, and besides you wouldn't want to do those all the time, it would really build up the lower chest. And db pullovers are more of a back exercise than chest, but if there is no other options it might work. An option I would consider is just throwing in another press exercises. You could do something like incline Barbell press, Incline db press, flat db press, and then flys.

  5. #5
    Watchin what yer doin! tadolfi's Avatar
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    Default

    You could always incoporate some push ups until you figure it out.
    Try different widths to mix it up.
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  6. #6
    Moderator EKnight's Avatar
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    Default

    Quote Originally Posted by tazrockon View Post
    Pullover do NOT work the chest, expand the rib cage, or in some manner add thickness to the pecs. The function of the Pectoralis major is to bring the humerus across the chest. Presses and flies do this. Pullovers do not. They work the lats. The function of the Latissimus dorsi is to pull the arm down towards the pelvis, or bring the body up towards the arm (as in the case of chin ups). It is the same basic movement but with the directions reversed. Look at the movement involved in a pullover and it should be clear which muscles are being worked. I guess, technically, pullovers are also good for the Serratas anterior, but those are also not chest muscles. ~EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  7. #7
    Support the Troops HDJoe's Avatar
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    Default

    Quote Originally Posted by EKnight View Post
    Pullover do NOT work the chest, expand the rib cage, or in some manner add thickness to the pecs. The function of the Pectoralis major is to bring the humerus across the chest. Presses and flies do this. Pullovers do not. They work the lats. The function of the Latissimus dorsi is to pull the arm down towards the pelvis, or bring the body up towards the arm (as in the case of chin ups). It is the same basic movement but with the directions reversed. Look at the movement involved in a pullover and it should be clear which muscles are being worked. I guess, technically, pullovers are also good for the Serratas anterior, but those are also not chest muscles. ~EK
    agreed...but where did the misconception that pullovers did work the chest come from. Seems in the 80's alot of folks did them in their chest workouts..

  8. #8
    Support the Troops HDJoe's Avatar
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    Default

    Quote Originally Posted by tadolfi View Post
    You could always incoporate some push ups until you figure it out.
    Try different widths to mix it up.
    try supersetting them after your flat bench. Always have thought push up was under rated.

  9. #9
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    Default

    It's odd because many websites list pullovers as a chest exercise. I have done them before and the misconception may have occured because there is a noticable pulling or stretching in the upper chest when they are being performed.

  10. #10
    Moderator EKnight's Avatar
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    Default

    Quote Originally Posted by HDJoe View Post
    agreed...but where did the misconception that pullovers did work the chest come from. Seems in the 80's alot of folks did them in their chest workouts..
    I'm sure i'ts hard to pin it on one person, but Arnold was a huge believer in them and thought they could expand the rib cage. He has written a couple of things about this. Before people knew as much about anatomy, it is not inconceivable that almost anyone would listen to him. Look at the guy- he was huge, charismatic and larger than life in many ways, so I'd say he was instrumental in this misconception. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  11. #11
    Regular Poster bhavin1986's Avatar
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    Default

    Woah, good to see all these repsonses. I don't have any parallel bars so would'nt be able to do the chest dips. I am considering adding pushups into my routine. Like Tadolfi suggested, with different widths for my hands for each set. Cheers for all the suggestions.

 

 

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