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| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
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#1 |
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jersey's here
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eliminate shoulders?
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com how can i work on not hitting my shoulders so much on chest day
when i bench i pull my shoulderblades together -- what else i can i do? my anterior deltoids get so sore.. right now they are still and tomorrow is shoulder day???? any ideas? |
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somehow trying to get the abs but bulk at the same time.......
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#2 |
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Amor Fati
Join Date: Jul 2002
Posts: 3,791
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keep your back arched (don't bridge, thats bad), don't flare your elbows and keep your shoulder blades together. Thats PL deadlift form, but i use it because otherwise my tendonitis starts to act up. Aside from that you can't really eliminate shoulders from bench pressing or pretty much any other chest movement (unless you start talking bout declines).
If you do a lot of incline work you might want to cut down on that. |
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"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek
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#3 |
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the one & only
Administrator
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well, it's kind of impossible to eliminate the shoulders, but you could do more dumbbell work, e.g. flat dumbbell flyes.
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#4 |
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Pizza the Hut
Super Moderator
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Where do you touch on the chest? Have you read the article in my signature?
Shoulders used to bother me when I had my elbows out in outer space. |
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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#5 |
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Registered User
Join Date: Dec 2003
Location: Kentucky
Posts: 121
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I struggled with the same problem. My current solution may not work for you, but I simply decided to work chest, shoulders and triceps in the same workout. For many of you, that's probably too many bodyparts in one workout. But the Push/Pull/Legs routine works for me.
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#6 |
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Amor Fati
Join Date: Jul 2002
Posts: 3,791
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Push-Pull-Legs-Rest repeat, is actually a great split. Use less volume as your frequency will be higher, but its not a bad split at all...and it is not just for beginners.
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"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek
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#7 |
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jersey's here
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why do you say .. ((unless you start talking bout declines).
does decline not hit the chest too much?? the try to have the bar hit my lower chest .... and so i dont want to have my elbows out?where else would they go?? |
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somehow trying to get the abs but bulk at the same time.......
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#8 |
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Amor Fati
Join Date: Jul 2002
Posts: 3,791
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I meant declines will eliminate shoulders more than any other chest movement.
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"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek
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#9 | |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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Quote:
That's the form i use for CG bench... |
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#10 |
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Pizza the Hut
Super Moderator
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I dont care about any "but," without doing that I cannot bench heavy without pain to my shoulders, and I bench less as well FWIW. So for me it is neccessity and nothing else. So its either live in pain or bench heavy, obviously I chose the one that didn't hurt
![]() I go low on the chest and that helps me bring my elbows in somewhat, not to say they are rubbing my rib cage or anything but they are not way out there. I practiced my form for about a week before I had all the steps down, so just lying on the bench like a dead fish doesn't cut it, there is definitely some prep involved. I normally do declines instead of flat bench now, although I may start with a set of flat to see where my strength is since that is what people look at numbers wise so frequently. |
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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#11 | |
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the one & only
Administrator
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Quote:
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Support the Board Sponsors:
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#12 | |
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Senior Member
Elite Member
Join Date: Dec 2002
Posts: 4,539
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Quote:
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My Carb Cycling Progress - you can't hide from the numbers.
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#13 |
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jersey's here
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how good is decline for building chest mass compared to flat and incline .. im doing gopros workout so but always throw in 2 sets of decline after flat/incline, but maybe ill throw in more sets of decline and less flat incline? thoughts?
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somehow trying to get the abs but bulk at the same time.......
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#14 |
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Pizza the Hut
Super Moderator
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Declines to me are like dips, great for the chest.
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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#15 | |
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Amor Fati
Join Date: Jul 2002
Posts: 3,791
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Quote:
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"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek
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#16 |
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the one & only
Administrator
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here is a short and consise answer that will not spark another "chest isolation" debate...
use all angles to build your chest: flat, incline and decline. ![]() |
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#17 | |
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Filthy Animal
Join Date: May 2002
Location: Finally back in New England!!
Posts: 5,438
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Quote:
<Just kidding...couldnt resist> ![]() |
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#18 |
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the one & only
Administrator
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if you believe that they will, then yes they will
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#19 |
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Filthy Animal
Join Date: May 2002
Location: Finally back in New England!!
Posts: 5,438
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Just messin with ya. Got myself into that debate here a few days ago. I'll never learn.
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#20 | |
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You Lack Intensity!!!!
Elite Member
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Quote:
A pre-exaustion technique can help with recruiting less fibers in the shoulders and more on the chest while pressing, although as said before there is no way to eliminate the shoulders form the movement. |
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#21 |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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So if a decline press is just as effective as a flat or incline press, why aren't declines more popular? Or to take it even further, why does anyone even do flat or incline presses when a decline press can isolate the pecs much better?
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#22 |
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Done
Join Date: Aug 2003
Location: Southern, NJ
Posts: 5,175
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Actually in my gym declines probably ARE more popular then inclines. I prefer flat and incline, and occasional declines to mix things up. Don't know if I agree that declines isolate the pecs better, in fact I saw a study (yeah studies are a dime a dozen) that measured pectoral fiber recruitment, and the flat bench and decline were about the same.
I contend that if you only want to work pecs, then forward leaning dips are the way to go. But in my mind, the bench press is not just for working the pecs. It is a compound movement, and one of the best for developing the pecs, frontal deltoids, and triceps. If decline reduces the stress on the shoulders, then it really isn't as effective as an overall mass builder, is it? |
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#23 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,223
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Declines are actually great as an overall mass builder because of the angele you are at. Lying down like that places the movement in between 2 planes of motion, the frontal plane (adduction of the shoulder) and the transverse plane (horizontal flexion of the shoulder). this ensures that you are working both the sternocostal and the clavicular portion of pec major, something that doesn't really happen to this extent when performing inclines and flat bench. I feel that declines are really underarted and a great way to add some serious size to your chest.
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http://pwtraining.blogspot.com/.....come and see what is on my mind!
http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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#24 | |
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Pizza the Hut
Super Moderator
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Quote:
Declines are traditionally popular even with people who DONT train that often or know what they are doing, because you can usually do more on them. Hitting the decline bench throws an easy 40 pounds or so on my bench. |
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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#25 | |
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OMGWTFBBQ
Join Date: Feb 2003
Location: MA
Posts: 4,002
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Quote:
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#26 |
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Pizza the Hut
Super Moderator
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Why is it harder to move the weight on a steep incline? More shoulder, less power of the lats and chest as on a flat or decline. Where you touch down on the chest on a decline also allows for shorter travel, which is also part of bench technique and even genetics. I never use less than 3 plates on the decline
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Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks |
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