Pectoral Training [Forum Archive]

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Pectoral Training

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Posted by: Sarmad

Hi,

I am very confused. While training for my pectorals, shall I repeat each session twice, once with a wide grip for the outer chest and once with a close grip for the inner chest???
This is very demanding.

Please advise!

Regards,
Leo

Posted by: Prince

Switching from an narrow grip to a wide grip does not affect the inner and outer pecs. I wider grip will incoporate more pecs, while a narrow grip will incorporate more tri's and shoulders.

So, as far as working your pecs is concerned, no you should not do this.

Posted by: kanun

Quote:

Originally posted by Prince
A wider grip will incoporate more pecs, while a narrow grip will incorporate more tri's and shoulders.

So would you say that on pec exescises, the wider the better? Or is there a certain 'range' within which your pecs will get hit most?

Posted by: Prince

Quote:

Originally posted by kanun
So would you say that on pec exescises, the wider the better?

Not necessarily, I prefer a "medium" grip.

Quote:

Or is there a certain 'range' within which your pecs will get hit most?

I think a lot of people over stretch when working pecs and cause more damage than good.

Posted by: kanun

Ok, thanks

Posted by: ALBOB

Quote:

Originally posted by Prince I think a lot of people over stretch when working pecs and cause more damage than good.

Yep, they concentrate too much on a FULL range of motion and not enough on an EFFECTIVE range of motion. Think about it, when doing bench presses you're working your pecs, right? Well, when lowering the bar you'll reach a certain point where the stress is taken off your pecs and placed on your delts. (This happens primarily with dumb bells.) You've just gone beyond the effective range of motion. Don't lower the weight so far that the stress is removed from the target muscle.

Posted by: Prince

exactly, not too mention the extra stress on the little pec minor!

Posted by: gopro

Changing grips will affect the pectorals somewhat differently although some people here will try to convince you that it won't. However, don't worry about that too much about that. Just workout hard and consistently on good, basic exercises for chest...incline press, bench press, dips, flyes, and pullovers. Use good form and let your chest recover between workouts. That is more important to you than varying grips right now.

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