So i do push ups and hit the weight machines, but the only muscles that dont seem to be getting a workout are my pecs. With pushups it seems to work out my shoulders and upper back more, and with the weight machines my forearms triceps and biceps get a workout along with shoulders and back.
What is an exercise that works out the pecs only with minimal workouts to other muscles? bench press is good but i don't have access to one
Comments
1) push-ups work the pecs, if yours aren't getting worked, you're not doing them right.
2) if you "have access" to push-ups, you have access to bench presses.
Arm position in push-ups is the determinant of what chest muscles you will be working. I do 5 "kinds" of push-ups:
1) Standard, comfortable position. Arms are shoulder width apart. (Standard)
2) Arms are closer together, centered towards chest. (Little)
3) Arms are farther apart than shoulder position. (Wide)
4) Arms are in front of my head (Low)
5) Arms are below Standard position in relation to my body (I know that doesn't sound right--basically start in Standard position and then scooch your arms down towards your legs and abdomen)
Those should work all areas of your chest.:thumbsup:
Decline Bench Press
Decline Fly
Fly Pullover
Twisting
Decline Chest Press
Twisting Standing Chest Press
Chest Dip
Flies
Decline Fly
Lying Fly
Pec Deck Fly
Decline Seated Fly
Pre-exhaust your pecs using the flies, then hit them with a compound exercise like pushups, bench or dips.