Chest Training Principles

[CMoney]

This is a pretty good article:
http://www.wannabebig.com/training/an-intelligent-approach-to-building-a-big-strong-chest/

I've "known" the author via forum for a few years now, and will be meeting him at a workshop in about a week's time. He's a stand up guy for sure.

Yes, I follow these principles and methods in my own training and have built some nice meaty, very strong pecs as a result.

Hope you enjoy!

[GYMBRAT]

fairly common practice in most gyms I'd say..

[CMoney]

fairly common practice in most gyms I'd say..

I'd have to (respectfully :) )disagree with you on that one....

[Ritch]

gotta sign up, no thanks...

why don`t you post it up here?

[O-Train]

As soon as I read "place your feet on the bench" it became very apparent this guy shouldn't be giving advice to anyone.

Stay in school kids.

[Ritch]

Place your feet on the bench? ****... What kind of prankster advice is that?

[Ritch]

Here are some good chest principals:

1 barbell movement
1 dumbell movement
1 flye movement.

Adjust volume to your needs. I do 2 sets of each all incline.

[O-Train]

Place your feet on the bench? ****... What kind of prankster advice is that?

I was just happy it wasn't a Scott Abel article so I clicked....I'm sure the guy means well. There is more misinformation in this industry than good solid advice. Also, people tend to give adive outside of what they actually know and understand. So eventually you run into something that's just plain wrong. I'm guilty of that too.

[Ritch]

I was just happy it wasn't a Scott Abel article so I clicked....I'm sure the guy means well. There is more misinformation in this industry than good solid advice.

True enough!

[GYMBRAT]

wurd LOL ^^^^^

I also forgot too mention...not the feet on the bench part LMAO WTF!!!

[PdH]

I think I'd fall off the bench with my feet up when using big ass DBs. :confused:

[Aaron_37]

I think I'd fall off the bench with my feet up when using big ass DBs. :confused:

I KNOW I would... there's simply not enough room on the bench for even an inch of my feet.

[tiramisu]

Here are some good chest principals:

1 barbell movement
1 dumbell movement
1 flye movement.

Adjust volume to your needs. I do 2 sets of each all incline.

You forgot dips :)
Very underrated exercise and for chest at least the equal of flat bench.

Incline wise I like a very low incline for the dumbbell stuff

[Praetorian]

As soon as I read "place your feet on the bench" it became very apparent this guy shouldn't be giving advice to anyone.

Stay in school kids.

Agreed...I would avoid this advice at all costs...if you are looking for a serious shoulder injury it will happen....its only a matter of time. Anyone advocating "increased" shoulder rotation and decreased stability in the bench press truly does not understand the biomechanics involved.
P

[CMoney]

I think I'd fall off the bench with my feet up when using big ass DBs. :confused:

You definitely have to go lighter...since you're only involving the pecs in the movement, which is the fundamental point.

It's not about "increased shoulder rotation?" Not sure how that interpretation is possible.

Anyway, just throwing it out there. Works for me and the Big Lug.

[Andre Gregoire]

17 sets for Chest in 1 workout? Seriously, in a whole month I do that many sets for chest...

[Ritch]

You forgot dips :)
Very underrated exercise and for chest at least the equal of flat bench.

Incline wise I like a very low incline for the dumbbell stuff

Dips are great for sure. But they`re murder for my shoulders and I don`t want any extra lower pec development...

[GYMBRAT]

17 sets for Chest in 1 workout? Seriously, in a whole month I do that many sets for chest...

LOL, no doubt bro! :bch

[Praetorian]

[QUOTE=Crystol88;387751]You definitely have to go lighter...since you're only involving the pecs in the movement, which is the fundamental point.

It's not about "increased shoulder rotation?" Not sure how that interpretation is possible.

Anyway, just throwing it out there. Works for me and the Big Lug.[/QUOTE

Not trying to step on any toes here but thats been the misconception for a long time. Putting the feet up forces the back flat on the bench, which increases shoulder rotation inherently...you have no choice...and by doing so you also remove the stress on the pectorals to a larger degree shifting it to the front delts. In order to decrease shoulder rotation and increase the stress on the pecs the back needs to move into an arched position which removes much of the front delt from the exercise. By putting the feet up on the bench not only do you risk injury from lack of stability the entire shoulder region is put into a high risk position and becomes the weak link in the exercise. This has been the argument for the so called "bodybuilding" bench press style as opposed to the "powerlifting" bench press style. However the fact of the matter is there is a safe and correct way to bench press and a risky and incorrect way to bench press....the article illustrates the incorrect way thus my suggestion to avoid it being that you also want to avoid injury especially for those who are starting out. As well the reason you have to go lighter is that one you have a lack of stability and two you are actually removing the pecs from the equation not increasing the stress on them...in actuality you are increasing the stress on the shoulder girdle...mainly the rotator cuff region which by the way is much weaker than the pectorals.
P

[btufts]

not to mention when you do any bench movement with back arched, you need the antagonist muscle group (back) to be stable and carry that weight aswell as your chest. when your back is flat against the bench you take your whole back out of the question. more shoulders doesn't sound appealing. arch back for the win. keep your whole body stiff or you'll hurt yourself

[O-Train]

Someone on this site mentioned doing dumbbell bench press but instead of bringing the bells together at the top just to press them straight upwards.

I tried it a few weeks ago and have been doing it ever since. When setting up I make sure my shoulders are down towards the bench and scapula are squeezing together. It can be easy to protract your shoulders upwards at the top of the motion so you have to consciously try to stay in this position. Then just tuck your elbows slightly and bring the dumbells straight down. I go till the inside weights are almost touching my armpits. The descent should be slow and the press should be explosive but controlled straight upwards. I find that by not squeezing the dumbbells together it keeps more tension on the pecs throughout the movement.

[Ritch]

I`ve tried to keep my shoulder blades back while benching or dumbell pressing and it`s just so unatural for me, but don`t dismiss it being a good way to go about it. I just make an effort not to push them forward, more in a neutral position.

[btufts]

I`ve tried to keep my shoulder blades back while benching or dumbell pressing and it`s just so unatural for me, but don`t dismiss it being a good way to go about it. I just make an effort not to push them forward, more in a neutral position.

i used to be like that aswell when i first began doing them as detailed by dave tate in his bench press cure video. but now that i've been doing all my presses in that fashion for about 6 months now, i have gained easily over 100 lbs on my bench press

[beserker]

Someone on this site mentioned doing dumbbell bench press but instead of bringing the bells together at the top just to press them straight upwards.

I tried it a few weeks ago and have been doing it ever since. When setting up I make sure my shoulders are down towards the bench and scapula are squeezing together. It can be easy to protract your shoulders upwards at the top of the motion so you have to consciously try to stay in this position. Then just tuck your elbows slightly and bring the dumbells straight down. I go till the inside weights are almost touching my armpits. The descent should be slow and the press should be explosive but controlled straight upwards. I find that by not squeezing the dumbbells together it keeps more tension on the pecs throughout the movement.

That someone was me and since i started this method , my strength and overall size of the chest have definately increased. Its seemed a bit out of the box in terms of standard practice but it has proven effective

[GYMBRAT]

I use it and love this way of pressing DB's....

[O-Train]

That someone was me and since i started this method , my strength and overall size of the chest have definately increased. Its seemed a bit out of the box in terms of standard practice but it has proven effective

Yup, I remember now. Just couldn't think of who it was in what thread. I've been noticing new stretch marks and my weight is dropping slowly so it must be doing something. What kind of rep range do you use? I've been doing this as an accessory exercise so usually it's around 8-10 range and not very heavy.

[MMASTAR]

What is to much for chest? Right now i do BB bench 5x5 working up to a max set of 5. Then Incline DB 3x10 and 3x10 DB flys, could i throw in 2-3 sets of Flat DB press?? that would be to much much pressing wouldnt it?? Damn it, maybe ill alternate weeks...

[Ritch]

don`t add volume, add intensity. Maybe make the last set a drop set or something. Or do some 1 1/4 reps. If you do that much volume on chest something else will have to be put on the backburner.

[beserker]

I have been keeping my rep range 7-10 usually depending on the feel . The odd day i may go 4-6.....

[JonnyO]

That someone was me and since i started this method , my strength and overall size of the chest have definately increased. Its seemed a bit out of the box in terms of standard practice but it has proven effective

Continous tension this way, stop just short of lockout keeping all stress on the chest. Only way to go for me.

[Shortdave]

You definitely have to go lighter...since you're only involving the pecs in the movement, which is the fundamental point.

It's not about "increased shoulder rotation?" Not sure how that interpretation is possible.

Anyway, just throwing it out there. Works for me and the Big Lug.


It can probably be taken that way because of this line in the article
"Start by placing your feet up on the bench. By doing this, you lose stability in your hips and knees. The joint stress transfer goes to the shoulder joint"

Stressing the joint.

Awesome idea.

[natenator]

It can probably be taken that way because of this line in the article
"Start by placing your feet up on the bench. By doing this, you lose stability in your hips and knees. The joint stress transfer goes to the shoulder joint"

Stressing the joint.

Awesome idea.
god I've missed you lol

[Shortdave]

god I've missed you lol

Love you too schmoopy

[Ritch]

So, what`s with the socks?^^^ Did you lose a bet?

[natenator]

So, what`s with the socks?^^^ Did you lose a bet?
he lifts more than you or I. He can wear what he wants :D

[Ritch]

he lifts more than you or I. He can wear what he wants :D

And kick my sorry ass out of the squat cage at any given moment, and say "YOU`RE DONE", LOL...

[CMoney]

Maybe you guys need some visuals (and, yeah, I know the first three are about benching with a barbell, not dumbbells):

http://www.youtube.com/watch?v=p7kUmzfZhgQ
(note the comments about base of support...do you want to move a bunch of weight or build a chest?)

Powerlifting:
http://www.youtube.com/watch?v=yGqhgnojZQk

Bodybuilding:
http://www.youtube.com/watch?v=5KLLJlnoK7Y

Dumbbells:
http://www.youtube.com/watch?v=6gkpmeP3jmQ

Not saying you can't mix it up... and for everybody who disagrees, there's probably somebody benefitting.

My pecs are too girly to impress, but maybe my Big Lug's will better illustrate the results:

[Victor85]

"Placing your feet up on the bench" is something that a experienced lifter would benefit from. I dunno know aboot noobs though IMO.

[tiramisu]

So, what`s with the socks?^^^ Did you lose a bet?

What you've never heard of the lollipop gang?

[Adonis13]

sorry Crystol....not impressed.

maybe for extra core work for a female this is a good idea, but when benching over 300lbs i like stability.

[natenator]

^^I'm just happy she didn't throw up a pic of Scott Abel!

[tiramisu]

sorry Crystol....not impressed.

maybe for extra core work for a female this is a good idea, but when benching over 300lbs i like stability.

Because it's alright when females injure themselves bench pressing? ... OR because women lying down should have their legs up?

Work with me on this one. :D

[Big D]

Because it's alright when females injure themselves bench pressing? ... OR because women lying down should have their legs up?

Work with me on this one. :D

i will never complain when they have their legs up

[Ritch]

What you've never heard of the lollipop gang?

Ha ha ha! I guess he`s the leader? Nate`s membership still pending... :greet

[GYMBRAT]

Maybe you guys need some visuals (and, yeah, I know the first three are about benching with a barbell, not dumbbells):

My pecs are too girly to impress, but maybe my Big Lug's will better illustrate the results:

sorry, still not convinced with this move! :)

[natenator]

Since we're posting pics, I think Dorian would agree that "legs up" when benching is a pretty stupid idea.

[Shortdave]

I don't care what any weightlifting guru says. You don't want joint stress ever, ever, ever,ever,ever,ever,ever,ever. It's just bad news from the start. You want the joint in a nice safe position so that you can move the weight safely.
Whether you are a bodybuilder or a powerlifter or just a casual weightlifter safety and longevity should be priority number one.

The socks. Yes.

At the gpc nationals I was told that we might need high socks for deadlifting I don't own any so I borrowed some from AlladdinSane's gf. It turns out I didn't need them but if I ever get the chance to make fun of something (including myself) I am taking it.

Also I look sexy in them.

[tiramisu]

We're off to see the wizard, the wonderful wizard of OZ. We here is a wiz of a wiz if ever a wiz there was.... You need a big green top hat :)

[Adonis13]

Because it's alright when females injure themselves bench pressing? ... OR because women lying down should have their legs up?

Work with me on this one. :D

honestly i think its stupid all the way around, i just didn't wanna sound like a complete dick....too late now though.

[natenator]

honestly i think its stupid all the way around, i just didn't wanna sound like a complete dick....too late now though.
being a dick is the new cool

[Adonis13]

being a dick is the new cool

haha sweet, for a second i thought the "new cool" was putting ur feet high on stuff.

[Ritch]

being a dick is the new cool

So I guess we can say Nate was ahead of time in this case. Way ahead... Oh there I go being a dick, guess I`m cool now also. But just to be cool, go ahead and be a dick and tell me I`m not cool.

[natenator]

So I guess we can say Nate was ahead of time in this case. Way ahead... Oh there I go being a dick, guess I`m cool now also. But just to be cool, go ahead and be a dick and tell me I`m not cool.
nah your cool. You're also a whiny douchebag.

[Ritch]

nah your cool. You're also a whiny douchebag.

But the next step of cool will the the whiny douchebag ****er like myself. Gotta stay ahead of the game ya know...

[natenator]

But the next step of cool will the the whiny douchebag ****er like myself. Gotta stay ahead of the game ya know...
it ain't easy being cheesey!

[Talo]

The socks. Yes.

At the gpc nationals I was told that we might need high socks for deadlifting I don't own any so I borrowed some from AlladdinSane's gf. It turns out I didn't need them but if I ever get the chance to make fun of something (including myself) I am taking it.

Also I look sexy in them.

I was going to see if I could use them for my next meet :) But i picked up some white soccer socks . I guess i could always dye them.

[tiramisu]

I'm looking for something that goes with my blue suede shoes in the gym. My shins are getting pretty scarred up lately.

[musclegeek19]

I keep my feet planted into the ground all the time... never saw a purpose of placing them on the bench.