The Answer To People Who Cant Get There Chest To Grow!!!

[god hand]

I've learned the problem to my chest growth. Try this and I promise u your chest will begin to grow!! READ!!!!!!!!!!!

Here is something that will make your chest routine more effective and is a safer way of performing chest. If you are touching your chest with each rep and your are not a competitive power lifter then this is for you and everyone else.

With any chest exercise you do, on the negative portion of the exercise, bring the weight down no farther than when you elbow make a 90 degree angle and when you upper arms (the part with your biceps and tricep) are parellel to the ground (on a bench press; on a stading exercise parellel to the wall)

When you are doing chest exercises and you go passed 90 degrees or parellel (pretty much the same thing in this case) the chest muscles lose their contraction and most of the work is placed on the shoulders. This is because the chest is a muscle designed for usage on the forward plane only. Most bodybuilders who destroy their rotator cuff or tear a shoulder muscle get hurt because they touch their chest when training chest. Big mistake.
As a personal trainer I have seen it over and over again and I always ask those who get hurt about their chest routine and its the same thing: they go down past 90 degrees. In a few cases they tore their shoulder while training chest.

Here is how you can understand this better. Do a straight arm side raise with your elbows locked out right now (no weight just your arms) This means make your arms completely straight at your side (not any forward or back) and bring them up until both arms make a straight line with each other. Now try to bring your arms backwards without moving them up or down, just squeeze them backward without bending your elbows at all. You will notice your body will not allow you to. There may be a couple of degrees more that you can go but it will be very close to that level. It should be like this

--0--

(0 being your head looking at you from above; the lines being each arm)

Now with your arms straight out to the side, bend your elbows in place while keeping the straight line between your left elbow and your right elbow. Do not move your elbows closer to your body keep them out like above. It should look like this

|_0_|

(0 being your head looking at you from above; the lines being each arm)

This is how far down you should be going on chest. In order to bring your hands any farther down you literally need to bring you elbows to the side of your body touching your ribs and lats. Using weight you are literally strectching the chest muscles when you go passed 90 degrees and all the work is like i said on the shoulder muscles.

When you start doing your exercises this way, you will notice a big difference. Each set will be harder to perform because you are hitting your chest more effectivly and the results will be beter.

 

[HardTrainer]

Using weight you are literally strectching the chest muscles when you go passed 90 degrees and all the work is like i said on the shoulder muscles.

wow somehow my shoulders can press 320lbs on there own (with some triceps) in the bottom postition And i always hit faliure at mid point? hummmmm

 

[ihateschoolmt]

Attention anyone who doesn't know better. THIS IS NOT TRUE, DISREGUARD THE THREAD STARTER'S POST.

 

[Super Hulk]

ive seen some dumb asses bounce the bar off their chest when they bring the weight down

 

[Mithamo]

that is definately true for incline press, your putting tons of strain on the rotator cuff if you bring that all the way to skin.

 

[Francis584]

So any truth to this or no?

 

[Squaggleboggin]

Right, less ROM equates to harder sets (rolls eyes).

For an explanation of this technique, refer to ihateschoolmt's post.

 

[Goodfella9783]

My sets just wouldn't be as effective and I may not be able to complete a set if my shoulders get worked too much. But then again that may be better for chest, because you're using less shoulders and relying more on your chest, so it is in fact working chest more.

 

[Squaggleboggin]

If your shoulders can't handle the weight, work them harder. If you put less strain on them, you'd be weakening your weak points, which is never a good thing.

If you want to work your chest, just do DB presses and flies.

 

[god hand]

This is ONLY for people who cant seem to get there chest to grow. I AM NOT SAYING THIS IS THE ONLY FUCKING WAY TO MAKE YOUR CHEST BIGGER! YOU FUNNY AS BASTARDS!!!! I'M JUST SAYING IF they try this they might find some results.

 

[Squaggleboggin]

Whoa there, man, calm down. Why not just do things the right way and be persistent? Results will come in one way or another. If they don't, there's something you're not doing right.

 

[adamf4i]

so it is true on the incline press if you dont go down all the way its ok?

 

[min0 lee]

Mudge posted this

 

[min0 lee]

I also followed this.

How To Do The Perfect Bench Press Rep

 

[adamf4i]

so this keeping yoru elbows in is better in the long run

 

[min0 lee]

I also followed this.

How To Do The Perfect Bench Press Rep

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Archive: How To Do The Perfect Bench Press Rep
Posted on Saturday, November 01 @ 12:00:00 MST


Written by: Nick_Nilsson


Learn the secrets to bench press form that will send your strength and muscle development through the roof! The Flat Barbell Bench Press is one of the most popular exercises in the gym, yet how many people know the most important techniques for maximizing strength and power during each rep?

In this article, you will find solid tips without the fluff. These tips will instantly help you to improve your bench press RIGHT NOW! You don't need any special equipment to use these techniques, just a willingness to learn.

Several of these tips will be further demonstrated with pictures (there will be a link to this picture page at the end of the article).

1. The perfect bench press rep starts without any weight on the bar. Why no weight? The first thing you need to do is determine your proper hand spacing on the bar.

Lie down on the bench and unrack the bar as you normally would. Lower the bar to your chest and have a partner take note of the orientation of your forearms. For optimal power, your forearms should be as close to vertical at the bottom of the rep as possible. Adjust your grip accordingly and take note of where your hands are in relation to the smooth rings on the Olympic bar.

The reason for this is simple: if your hands are placed wider, some of your pushing power will be expended pushing outwards rather than upwards. If your hands are placed closer, power is expended pushing inwards. When your forearms are vertical, the vast majority of your power goes to pushing the bar directly up.

2. Now that you have your grip properly positioned, put some weight on the bar. Lay back on the bench and plant your feet firmly on the floor. Your knees should bent at about an 80 degree angle (I will explain the reason for this later - this tip has an accompanying picture). DO NOT place your feet up on the bench. You will lose stability and potential power by doing this.

Place your hands on the bar in the grip width that you determined previously.

A technique that I like to use to lock my shoulders into the position for maximum strength and stability is as follows:

Instead of placing your palms on the bottom of the bar, place them on the back of the bar (this tip also has an accompanying picture).

Now, without removing your grip, rotate the bar down so that your palms are now directly under the bar. This has the effect of placing your shoulders into their most stable and strong position. It will almost feel as though you are "locking down" your shoulders.

As you are rotating the bar and locking down your shoulders, lift your torso slightly off the bench and force your shoulder blades together tightly underneath your torso.

This will force your shoulders back and puff your chest out, placing the pectorals in a position where they have a more effective line of pull. It also has the added bonus of making your torso thicker, reducing the distance you need to press the weight.

Keep your shoulder blades squeezed tightly behind you for the duration of the set.

3. Remove the bar from the racks and tighten up the muscles of your torso. Begin lowering the bar under complete control to a point at the bottom of your sternum (about even with the bottom of your sternum, a.k.a. the breastbone). Imagine as though your muscles are springs storing up all the energy of the weight lowering and getting ready to explode it all back out. Inhale as you lower the bar and feel it tightening up your chest.

Lightly touch the weight to your chest. DO NOT bounce the weight off your chest! This can cause injury in the form of cracked ribs or even snapping the tip of the sternum (a little bony protrusion known as the Xiphoid Process). It also diffuses the tension you've built up in the pectorals, reducing the effectiveness of the exercise for building strength and muscle mass.

4. As you start to change the direction of the bar and begin the press up, drive with the legs. This is a technique that most trainers do not know about. It's strange to think about it but your leg power can actually help you bench press more weight!

This technique should be practiced with an empty bar before attempting it during a regular set. Start by planting your feet flat on the floor with your knees bent about 80 degrees. This angle is very important as it is what allows you to push with your legs.

Lower the empty bar to your chest. The moment you start to push the bar back up, push hard with your legs as though you are trying to slide your body up the bench.

With an empty bar you probably will be able to slide yourself up the bench. When you have a loaded bar, however, the weight will keep you from sliding and the pushing power from your legs will get transferred through your body and into pushing the bar up.

This is what's known as driving with your legs. It can really beef up your power out of the bottom of the rep.

5. Exhale forcefully through pursed lips as you continue to push the weight up. This will help maintain your torso stability better than simply exhaling all at once.

Keep your feet firmly planted on the floor even if you start to struggle with the weight. The moment you lift your feet off the floor, you break your base of power and the odds of you completing the lift diminish greatly.

If you have a tendency to shift your feet around, try placing 2.5 pound plates on your feet. This is not to weigh your feet down but to help you be more aware of what is happening with your feet. If a plate falls, your foot has moved. Strive to keep those plates in place.

The bar should follow a slight backwards arc as you press it up, moving from your lower rib cage to over your face at the end of the rep.

Be aware of your sticking point and try to drive the bar through it rather than letting the bar slow down as you come up to it. There are many training methods for working on sticking points but those are beyond the scope of this article.

6. Power the weight up to lockout. You have just completed the perfect rep! Now do it again!!

Using these techniques can add immediate poundage to your bench press. Your chest will thank you for it!