2nd best chest / pec exercise after bench press?

[burridge1984]

Love bench press,especially flat bench, and you probably cant beat it as a chest / pec exercise.

Problem is at the moment it is giving me a slight sore and niggling back, has done for a few months now (always been very strict, and benching for years, so dont think it is my technique, just bench press itself).

Anyway, for a while Ive been wondering what chest exercise to do instead for a couple months, to give my back a chance. So what is the next best exercise? Looking for nice balance of size and strength.

Thanks all.

Edited by burridge1984 on Saturday 7th May 11:03

[MacGee]

inclined bench..

[Animal]

Dips?

[swiftpete]

Dips are good for putting on muscle. I've had better results with a dip heavy workout routine than my old bench based one. Plus you can combine with pullups easily.

[Jasandjules]

For a balance of strength and size then I'd say flys.

If your back hurts, what about using a pec deck (sp?)

[mcelliott]

Weighted dips are a brilliant mass/strength builder, and as mentioned, incorporate them with pull ups - makes for an awesome workout.

[Halb]

push-ups..many variations

[BliarOut]

Have you tried benching with your knees drawn up to your chest? Reduces back strain and very good for isolation.

[didelydoo]

Dips/Pushups/Bench Variation/OH press.

[burridge1984]

BliarOut said:

Have you tried benching with your knees drawn up to your chest? Reduces back strain and very good for isolation.

Pretty much always benched like this for few years now. Prefer it as you say better for back, no worries about snatching something etc. Stricter too, and no cheating.

More impressive to see heavy weights in that style of press too.

[burridge1984]

Some good options here.

Periodically do dumbell press as variation / for rest weeks anyway. Also like these.
Think I will change to flys and / or pec deck for a bit.

But liking the heavy dip idea, will see how my back is after these. Didnt realise they were so good for chest, assumed they were too focused on triceps.

Was wondering if there was any off the wall stuff that I had not heard of yet?

[Animal]

Dipping / chest focus does depend on grip width and comfort: I've found that a wider grip hits chest more and narrower (which tends to also bring elbows in) allows more triceps focus.

[Halb]

Animal said:

Dipping / chest focus does depend on grip width and comfort: I've found that a wider grip hits chest more and narrower (which tends to also bring elbows in) allows more triceps focus.

Do you have dipping bars at different widths?

[Animal]

My gym has a chin/dip assist machine with adjustable dip handles (2 options).

Haven't used it in a couple of weeks, been trying to use rings instead. Mostly falling.

[RemainAllHoof]

Animal said:

My gym has a chin/dip assist machine with adjustable dip handles (2 options).

Haven't used it in a couple of weeks, been trying to use rings instead. Mostly falling.

Looks easy on the youtube videos, eh. I expect I'll be wearing my old skateboarding knee pads if I ever use gymnastic rings.

[CHIEF]

Animal said:

Dips?

+1000

I've noticed such a difference since i've stopped being a lazy git and incorporated dips into my workout.

[swiftpete]

Good to see a consensus on this one, I always thought before that they were more of a triceps exercise than chest, but my the amount of ache in chest and shoulders the day after a session showed me that isn't really the case.
If you lean forward a bit as you're doing them and concentrate on using the chest, then you bring it into play more. If you have more of an upright straight backed style, then I find it activates triceps and shoulders a bit more. Either way, they are doing the trick for me as I've always had trouble putting on mass on the chest compared to back and shoulders, but I'm now starting to get a better balance.

[Animal]

RemainAllHoof said:

Looks easy on the youtube videos, eh. I expect I'll be wearing my old skateboarding knee pads if I ever use gymnastic rings.

Back lever next. If I walk to the gym then I don't have to worry about leaving my car there when I get taken to A&E.

[RemainAllHoof]

Animal said:

next

What can you do so far then?

[Zaxxon]

Press ups IMO. Cheapest way of strengtheing arms and chest. Boring though.

20-25 press ups a few times a day help big time.