is there a strength training excersise that focuses on the chest only?

Question

every chest excersise i do includes triceps and shoulders. i.e Flys and Bench Press. That's sounds great, but my arms are getting bigger, but not my chest. are there any excersises that focus on the chest and only the chest? thanks! :)

Answer 1

Try using an Electronic Muscle Stimulator. Bruce Lee used to use one. Here is an example.

Answer 2

It is all in the mind-muscle connection. You need to establish what it feels like when you lift something primarily with you chest muscles. Focus on tensing your chest. When you have an idea of how it feels and can control it, start to perform light variations of the common chest exercises. Concentrate on feeling the muscles contract, flushing blood into the muscles to get "the pump". Once you know how to press whilst primarily involving your chest, then increase the weight. Too many guys are about how much can you bench, without actually knowing how to! All the best

Answer 3

HERES THE LIST!

Upper Chest Exercises:
Chest Exercises - Incline Barbell Bench Press
Chest Exercises - Incline Bench Cable Flyes
Chest Exercises - Incline Dumbbell Flyes
Chest Exercises - Incline Supinating Dumbbell Flyes
Chest Exercises - Incline Bench Dumbbell Press
Chest Exercises - Hammer Grip Incline Dumbbell Press
Chest Exercises - Declined Push Ups
Chest Exercises - Smith Machine Incline Bench Press
Chest Exercises - Exercise Ball Inclined Pushups


Middle Chest Exercises:
Chest Exercises - Barbell Bench Press
Chest Exercises - Barbell Pullovers
Chest Exercises - Dumbbell Pullovers
Chest Exercises - Pec Deck Butterflys
Chest Exercises - Cable Crossovers
Chest Exercises - Close Grip Barbell Bench Press
Chest Exercises - Dips
Chest Exercises - Flat Bench Dumbbell Press
Chest Exercises - Flat Bench Dumbbell Flyes
Chest Exercises - Flat Bench Cable Flyes
Chest Exercises - Isometric Chest Presses
Chest Exercises - Machine Bench Press
Chest Exercises - Single Arm Dumbbell Flyes
Chest Exercises - Narrow Grip Push Ups
Chest Exercises - Push Ups
Chest Exercises - Smith Machine Bench Press
Chest Exercises - Wide Grip Barbell Bench Press
Chest Exercises - FreeMotion Cable Crossovers
Chest Exercises - Medicine Ball One Arm Pushups

Lower Chest Exercises:
Chest Exercises - Decline Barbell Bench Press
Chest Exercises - Decline Dumbbell Bench Press
Chest Exercises - Decline Dumbbell Flyes
Chest Exercises - Exercise Ball Push Ups
Chest Exercises - Wide Grip Decline Barbell Bench Press

Or for details u can visit this website:-
http://www.shapefit.com/training-chest.html

Answer 4

As far as I know every exercise involves more than one muscle. Some put more strain on the target muscle than others but I really don't know if there is such an isolated exercise. But I have just the opposite problem - my chest grows bigger but I have very thin arms.

Answer 5

I don't know of a way to get to the chest muscles without your arms, DO YOU?

But what is possibly happening is that you aren't engaging your chest muscles, you are letting your arms do all the work. You gotta be specific and you gotta concentrate.

Answer 6

push ups are good , but what you refer to as your "chest" would be your pectorals, which helps to create that "symetrical" look. The best way Ive found to islate the pecs are yes, bench presses, but particularly dumbell lifts- on your back, lift them from over your head to above your chest, then from the sides to over your chest.These two actions will expand the pecs and make them look "bigger", which they will be WIDER actually.

Good luck!

Answer 7

Fly's are probably the most isolating chest exercises around, but you could try cable cross overs.

Answer 8

Push ups

Answer 9

bench press yo mama

Answer 10

"Peck deck
Whether you're new to bodybuilding or you haven't worked out in a while, the peck deck is a great place to start. Just have a seat, adjust the weight stack, get into position, contract your chest muscles as you press the pads together, and go back to the starting position. This machine works your inner pectoral muscles.

Cable press
Adjust two pulleys to shoulder height and adjust the weight stacks. Stand at the midway point between them, with your feet shoulder-width apart and one foot in front of the other. With your elbows raised to your sides, grip one pulley in each hand and, keeping your palms facing down and your arms at shoulder height, press the handles forward, making sure to avoid locking your elbows at the end of the motion. Then bring them back to the starting position. This exercise works the upper chest.

Cable flyes
Standing between two pulleys adjusted to shoulder height, grip the pulleys with your palms facing forward and, keeping a slight bend in your elbows, bring your palms together in front of you, contracting your chest muscles as you go, and return to the starting position. This works your upper chest.

Pushups
Get into pushup position, with your weight evenly distributed between your toes and your hands -- and your legs, hips and back in a straight line -- and lower and raise your body by bending your elbows, making sure that your arm angle is 90° at the bottom of the movement.

Chest dips
Hold yourself up on a dip bar and, making sure to keep your head down and your legs straight beneath you, lower yourself by bending your elbows, and come back up to the starting position. Make sure to keep the movement in your chest and not in your triceps, as you are working the former.

Cable crossovers
Standing between two pulleys -- adjusted to slightly above shoulder height -- grip the pulleys, with palms facing forward and elbows slightly bent. Contract your chest muscles, bringing your arms down below your chest and back to the starting position.

Dumbbell flyes
With your back against a horizontal bench, take one dumbbell in each hand, and extend your arms straight ahead of you with your palms facing each other. Making sure not to lock your elbows, open your arms, and bring them back to the starting position. This works both your inner and upper chest.

Dumbbell press
Lie down on a flat bench, take one dumbbell in each hand, bend your elbows so that your hands are by your shoulders with your palms facing your feet, and use your chest muscles to press the weights up and back down. For variety, you can try these with a slight incline in the bench, which places more emphasis on your upper chest, or on a decline, which places more emphasis on your lower chest.

Flat flyes
Lying on a flat bench, take one dumbbell in each hand and bend your elbows so that your hands are by your shoulders with your palms facing in. Extend your arms straight up and lower the weights by your sides, keeping a slight bend in your elbows, and go back to the starting position. This works both your inner and upper chest.

Bench press
Lie down on a flat bench -- making sure not to arch your back -- and grip the barbell with your hands shoulder-width apart, palms facing your feet, and press the barbell straight up and back down. If you do this on an incline, you will place more emphasis on your upper chest, whereas a decline places more emphasis on your lower chest.

Pick four of these exercises -- making sure that you work all parts of your chest -- and do 3 to 4 sets of 8 to 12 reps of each once or twice per week, for 4 to 6 weeks, and then repeat this process with four different exercises."