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*Index of Exercises* - Chest and Arms


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 12 years ago '06        #51
kosterzoo 
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$821 | Props total: 3 3
Chain pushups Or Slide Pushups

Great cause they also get the abs working

 08-31-2006, 06:19 PM         #52
joonz101 
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$n/a | Props total:  
i cant get a good work out on pec dec machines ....anybody feel the same?

 09-01-2006, 08:52 PM         #53
seindiamond 
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$n/a | Props total:  
Chest: Bench Press: Flat/incline/decline
Flyes: db flat/incline/decline, cable flat/incline/decline/standing
Dips: leaning forward works chest more
Pullovers


Triceps: Dips w/ closer grip and keep body as straight as possible
Close grip bench: flat/incline/decline
Pin Pushes: in a rack set the pins so the bar is a couple inches over your chest, this exercises extensively works the triceps as you are extending your elbows
Board Presses
Cable Pushdowns: bilateral and unilateral/ overhand or underhand grip
Overhead DB extension: bilateral/unilateral
Overhead BB extension
DB kickbacks: cable kickbacks


Biceps
Curls: db/bb/cable bilateral or unilateral, overhand
DB Hammer Curls
Concentration Curls
Preacher Curls
Scott Curls

P.S
Do NOT only works biceps and chest for god's sake. In order for your muscles to get bigger you need to work the entire body INCLUDING LEGS. The body allows muscles to build much fast if you work all the muscles of the body. You will also be less prone to injuries if you work the entire body as you won't have muscle imbalances.

 09-02-2006, 05:14 AM         #54
5ive_Micz 
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$n/a | Props total:  
 joonz101 said
i cant get a good work out on pec dec machines ....anybody feel the same?
yep, pec dec should only be used for either warming up or finishing exercise, presses and flyes ar no. 1 and 2

 09-26-2006, 06:40 PM         #55
LMac19 
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$n/a | Props total:  
Chest
Flat bench dumbell press
incline dumbell press
flies (either the machine cables or dumbells)
decline dumbell press
dips

biceps
barbell curls
incline dumbell curls
bent over curls (like Arnold was doing in "Pumping Iron")

Triceps
close grip pull downs
skull crushers
single arm pull downs
ticep extensions with dumbells

 09-27-2006, 07:34 PM         #56
doug3pb 
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$n/a | Props total:  
for the chest, i do flat bench, and decline. For flat bench, I do four sets of 8 reps each. I find this is the best routine to balance mass with definition (the higher the reps, the more definition; the lower the reps, the more mass). I usually follow this with two decline, and alter this workout every other day or atleast 3 times a week. In this way, you give time for your muscles to rebuild.

 12 years ago '04        #57
SHOWTIME 
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$4,275 | Props total: 13 13
the newest chest exercise i been doing is

-roll out on to a swiss ball so that your feet are on the ball
-have your arms in pushup position
-perform a pushup and as you come up, do a jackknife on the swiss ball
( a jackknife is simply bringing your knees to your chest)
-i start off doing it with both feet on the ball, i then progress to doing this exercise with only one foot on the ball at a time

this exercise is one of my favourite, i definitely recommend it

 12 years ago '05        #58
ogballer32 465 heat pts465
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$5,351 | Props total: 4673 4673
 OnTheReal said
Bi-ceps:
This will give your bi's one hell of a workout.
It's called 21's.

1. Get a curl bar, add a decent amount weight i'd say about 20 lbs. total(10 on each side) believe me it don't take much.

2. Start by standing doing 7 reps(curling the bar) from resting position halfway up til your arms make a 45 degree angle then back down again.

3. Without rest, curl the bar all the way up to your shoulders release halfway down then do 7 more reps halfway down each time.

4. Without rest, starting from rest position now curl the bar normally now all the way up to your shoulders and back down again completing 7 reps(on your last set try to do as many as you can).

5. After about 3 sets you should really feel the swelling in your bi's now. Depending on what your doing trying to build endurance/definition in your muscles or bulk/bigger you can alter the weight. Remember no cheating, keep your back straight the whole time while standing, no swinging the weight up, it will be hard but your only cheating yourself.

we used to do somethin like that in my weight traing for basketball. we called it "21's"

 11 years ago '06        #59
STILL.DETOX|m 705 heat pts705
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$11,582 | Props total: 23 23

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