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File: 0629ed0066bdc34⋯.jpg (209.9 KB, 1920x1080, 16:9, 19020-arnold-schwarzenegge….jpg)

5b85cb No.140536

By far my weakest body part is chest (I do bench press and shit but my chest genes are weak) I'm thinking of adding a dedicated chest day. What do y'all niggers think I should do?

I'm thinking something like:

- 2x5 + 1xto failure: flat bench press barbell

- 3x8-12 incline dumbbell bench press

- 3x8-12 pec deck

- 3x12-15 chest flies

- 3xto failure push-ups

Suggestions, criticisms, fantasies?

c8535e No.140545

Working the chest is essential to developing it, and that seems to be what you are doing. Bench presses have the disadvantage of locking the scapula into place which restricts natural movement and prevents full usage of all chest muscles.

The sternal head of the pectoralis major is often the sole focus of chest regimens:

https://exrx.net/Muscles/PectoralisSternal

But the clavicular head usually tags along for the ride, as incline presses aren't unusual:

https://exrx.net/Muscles/PectoralisClavicular

However, there is also the pectoralis minor:

https://exrx.net/Muscles/PectoralisMinor

Which is involved in dips:

https://exrx.net/WeightExercises/PectoralSternal/WtChestDip

One of the trickiest muscles to train that people still like to show off is the serratus anterior:

https://exrx.net/Muscles/SerratusAnterior

This is listed as a suggested exercise for the serratus anterior:

https://exrx.net/WeightExercises/SerratusAnterior/BBInclineShoulderRaise

But having tried it, I find it unsatisfactory and awkward. In the past, I thought about what the most natural way to load that muscle with considerable resistance would be, but I was stumped until I happened to noticed a peculiarity about the overhead press:

https://exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress

The serratus anterior is a synergist in this movement! Not the whole thing, but it's listed there. The problem is that if you ever do an overhead press, you don't really feel it in the serratus. It's simply not enough weight to give it much trouble. Eventually, I noticed that Olympic weight lifters tend to have well developed serratus anteriors, but they don't do overhead presses often. They do jerks and various auxiliary exercises like push presses.

https://exrx.net/WeightExercises/OlympicLifts/SplitJerk

I believe the serratus is primarily involved in the lockout of overhead exercises through the upward rotation of the scapula that occurs towards the end of the movements, but locking out isn't hard unless you lift something heavy—perhaps something you can jerk or push press but not strict press.

Not long ago I made a rambling pdf article for /fit/ about various chest exercises:

>>139309

I think the highlights relevant for you personally are probably the parts about Olympic rings and dips, but if you are interested in serratus anterior training, the old style Olympic presses featured therein might be interesting too.


c8535e No.140546

>>140545

Oh, and I suppose landmine presses also involve the serratus


d51e31 No.140547

>>140536

Weighted dips and or chest flies are all you need.




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