Today I want to give you three real simple real easy tips to
improve your chest training these are things that i incorporated myself over
the years and I really felt was benefici also short video but without further a
do let's get to the tips my first tip is going to be using smaller angles
instead of large angles when you do your chest work and what i mean by that let
me be more specific is i like small declines and i like relatively small inclines
for chest development if you look at the activation that you get with a decline
bench as opposed to a flat bench research actually shows you get more activation
with a decline instead of a flat bench now my experience over the years tells
me that a lot of these decline benches are made way too steep i just i think
they're an injury waiting to happen i think they're very hard on your shoulders
i see these declines that are so steep people almost look like they're internally
rotated like this so if you've ever done those those kind of declines and you
felt your shoulders didn't feel right like they were in the right position.
I agree with you but
what I 'm talking about is a slight decline let me show you this is what i do i
just put a plate underneath one into the bench that's literally it maybe five
degrees difference so when i do my dumbbell work I 'll just have that slight decline
or if I 'm going to do some like say smith presses and smith benches I 'll put
the bench up like that in a smith machine now the other nice thing is a lot of people
have trouble training their chest because of shoulder issues and you'll notice
when you use a slight decline particularly with dumbbells you don't feel in
shoulder problems you don't feel any shoulder pain there's something about that
slight decline that really takes stress here when you're not declined and puts
it on your chest better so from a health perspective it's really good too but i
really like the slight decline and i want to give credit where cred it is due
the first time i heard about using slight angles was from dorianyates he used
them i don't know if it's 15 years ago however long it was but it was a longtime
ago and i tried them and i thought man this is fantastic so the other thing is is
incline so i have an incline set up hereum I 'm not a big fan of the rogue benches
they don't naturally go to as light decline you got to kind of rig it up like I
've done here but you'll find some companies do a real nice job with their
incline benches this is more the angle.
I like for incline
now when you get up higher than this it tends to be a little bit more shoulder
and i think that's actually a good thing for shoulder development like i can
tell you that i always noticed my shoulders were bigger when i was doing a lot
of high incline pressing but if you want a little bit more chest and not so
much shoulder I would bring this down and i should also mention to elbow path has
a lot to do with how much incline how much upper chest you're working so if you
have the wrong elbow path you you won't hit your upper pecs any way if you're
if you're coming out real wide like this even if you're on an incline you're
limiting how much upper pec you're getting gas opposed to coming down with an
angle that's more this way so this angle i don't know what that is 25degrees 30
degrees is a nice angle for chest that decline angle is a nice angle so that's
one thing that's one tip right there that i really like super simple on your
dumbbells and barbells give that a shot that's.
tip number one tip number two is it's just grip i hear a lot
of people say they want to work their upper chest i got to work them upper
chest my upper chest is weak and some of that has to do with the angles that
they're pressing at which we just asked about some of it has to do with their
the way their elbows are positioned but some of it actually has to do with the
grip width so what happens when you do say an incline press when you use a wide
grip so let's say you get out here and you're pressing that y grip actually
puts more stress on the sternal portion of the fibers all these fibers here in
your chest by going out wide it doesn't mean your upper chest doesn't work
doesn't mean these these fibers we call them clavicular fibers doesn't mean
they don't work it just means you're just putting a little bit more stress on
the sternal head but if you bring your grip in a little bit so let's say you
went from here to here so now your press looks more like this okay so the press
looks more like this as opposed to this the narrow grip actually gives you more
upper chest activation so i hear a lot of people talk about you know i'm having
a really hard time building my upper chest what i want you to do with your
simple tip is just bring your grip in a little bit that's all and yeah it's
going to be a little bit more tricep but you actually from here to here are
going to get more engagement right here in that part of your chest than you are
out here where the the tension starts to shift starts to shift to the sternal
head very simple tip .
So just use the right width when you're pressing and the
last one is just make sure you incorporate movements that put a good stretch on
the muscle belly so what the there searchers called us working at long muscle
lengths so we love the press i love pressing I love dumbbell presses i love
barbell presses i love i love those but you can't forget to really stretch the
muscle particularly near the end of the workout i would much rather have you
focus on stretching the muscle once the joints warmed up once the muscles full
of blood that's when i think you get the benefit from it without the risk the
joint injury so here's like one simple example a cambered bar push-up right real
simple you've got a camber in the bar that allows you to go down a little bit
deeper so normally you stop right here but with the camber you can go all the
way down the stretch and cambered bars come in different sizes some have a bigger
camber so you go down even deeper another example would be a fly so I 'm not
real big on dumbbell flyes flies but i do like a pronated version .
I 'll show you real quick regular dumbbell flies just never
felt right on my shoulders but there is a version um I 'm okay with here i in fact I 've been doing
them lately It's a pronated version so instead off lying like this I 'm
actually like this this is a good way paul's stretch right here that's a good
exercise and then think about like the machine flies where you get into a machine
and you fly you can get a really nice stretch on those another thing you could
do is you could stack up some 45s and do push-ups into the 45s if you don't
have a cambered bar so there's a lot of things you can do to really stretch
your pecs too.
I would encourage you
to finish your workout with an exercise that really lengthens those muscles and
a lot of the research is showing too that length and muscles are when you
lengthen the muscles it provides a little bit more of a hypertrophy stimulus so
so three so just to wrap it up your three things are slight angles use the
right grip widt hand then your last exercise train it long muscle length so
really stretch the muscle out three simple tips i think if you incorporate
those you'll be happy with the results
){kind=link}
0 Comments