Thread: 2 chest questions

Originally Posted by GoLdeN M 07

1) Which muscles do u necessarily need more when benching the chest or front delts?

For a while my upper back is what limited me in the bench press. I wasn't stabilizing myself as well as I could have until I really jumped up the volume on pulling movements. Then my triceps became the main problem. I would say that most people lack in one of those areas. It depends on the person, their biomechanics, activity background, and obviously the programs they have been following.

2) Im thinking about starting doing pullovers along with benching. If i benched heavy one week and did heavy straight-arm pulovers the next week, would my bench change in anyway if i benched the week after (would it increase, decrease....)?

Let me consult my magic 8 ball... It says I have no idea; I can't predict the future. Why can't you do both in the same session though?

Pullovers do a great job in working the chest and im sure the do a good job with the front delts too.

Pullovers do nothing for your front delts. Think about it, it is the opposite of what your front delts are built to do. The front delts raise your arm (Think a front raise); this movement is diametrically opposed to that. Your front delts must relax or your muscles would be fighting each other so to speak.

1) In the simplest terms- chest and delts to flex the chest in the horizontal plane. triceps and anconeus to extend the elbow. lats, upper back, biceps to stabilize. Abdominals to stabilize. Lower body to stay tight, drive heels through the floor and increase the push from all your muscles and to stabilize.

2) how would anyone know if doing pullovers would make your bench press better? Pullovers are shoulder extension though, while they stretch the chest on the eccetric portion, it is not really moving the weight on the concentric portion....the lats are.

oops....pimp beat me to it.

I have a problem driving through the heels. Any techniques to better this?

Originally Posted by fufu

I have a problem driving through the heels. Any techniques to better this?

Just work on firing your glutes. It's hard to get used to doing it. Practice with light weight for many repetitions. Eventually it will come naturally as you go heavier.