The dumbbell pullover is an exercise that had gained much popularity a few years ago with bodybuilders who were being trained by old school gurus. Also, in sports specific applications of weightlifting, the decline bench is omitted. It may still be useful for adding fullness to your lower pectorals. However, if you look at the training regimens of guys like Arnold and top pros today who have great lower pec development it really had nothing to do with decline movements.įor the most part, the “shape” of your pectorals is determined my genetics, so if you skim through the training articles of competitive bodybuilders this movement won’t be anywhere to be found. They were popular because many lifters were under the impression that the movement could increase the thickness in their lower chest and make it look like their chest was “hanging” lower. #10 Decline Bench Press (Dumbbells and Flyes)Ĭoming in at #10 are the decline pressing and fly movements. Isolation exercises, while they may target muscle groups specifically should still be performed later in the workout. Exercise order will always be determined by the stabilization requirement of the secondary muscle groups. This is not necessarily a determination of exercise order, but the exercises that are most effective for muscle fiber recruitment and targeting the muscle group itself.
NUMBER PRESS VS. NUMBER PRO PRO
Here is a ranking of the best exercises for building a better chest based on personal experience and the training articles of top IFBB pro bodybuilders.
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