Getbig Bodybuilding, Figure and Fitness Forums
Getbig Main Boards => Gossip & Opinions => Topic started by: LiftEaTsLeEpRePeAt on April 23, 2014, 10:47:34 PM
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any good. I can bench a lot on decline.
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Good for ruining your shoulders. HTH
As retarded as upright row.
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replace those with dips.
hth
Good for ruining your shoulders. HTH
As retarded as upright row.
I do uprights.
but I do them wide, and bring the bar out pretty far. I see kids go super narrow and bring it right up to their chest and I cringe.
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Close grip declines hit the triceps rather nicely.
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replace those with dips.
hth
I do uprights.
but I do them wide, and bring the bar out pretty far. I see kids go super narrow and bring it right up to their chest and I cringe.
Yes, wide grip removes a lot of the pressure on the rotator cuffs. Kids have basically their palms together, using too much weight and swinging for their lives. :-\
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replace those with dips.
hth
I do uprights.
but I do them wide, and bring the bar out pretty far. I see kids go super narrow and bring it right up to their chest and I cringe.
How do you do dips to put the stress on the chest and off of the triceps?
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Close grip declines hit the triceps rather nicely.
YES and reverse grip :P ;D :D
How do you do dips to put the stress on the chest and off of the triceps?
I get my feet out behind me and lean forward pretty far.
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You wana build a thick chest with a good hang when you're standing relaxed? Heavy declines, best with dumbells as its easier on the shoulders.
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How do you do dips to put the stress on the chest and off of the triceps?
.what big rog said.
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.what big rog said.
what did he said?
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what did he said?
YES and reverse grip :P ;D :D
I get my feet out behind me and lean forward pretty far.
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i tried reverse grip,with a smith machine and i can feel it more in my delt than my chest
decline hammer @ hammer wide chest press,that's another story
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you get a better range of motion and more contraction in the pecs with declines.
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Declines like someone mentioned before is so much easier on the shoulder joint. Many guys that can't bench anymore find they can decline. You just need a spot every time you use it.
I'm really beginning to question the whole inclines for upper chest reasoning from a kinesiology stand point. It certainly engages more delt but upper chest I would say no. The pectoralis is really one muscle. The pectoralis minor isn't really the upper chest but a slim muscle that goes diagonal across the chest. So there isn't a upper chest muscle and a lower chest muscle. It's one muscle. Out of the three presses incline, flat and decline I would say the decline has the most chest involvement.
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Declines like someone mentioned before is so much easier on the shoulder joint. Many guys that can't bench anymore find they can decline. You just need a spot every time you use it.
I'm really beginning to question the whole inclines for upper chest reasoning from a kinesiology stand point. It certainly engages more delt but upper chest I would say no. The pectoralis is really one muscle. The pectoralis minor isn't really the upper chest but a slim muscle that goes diagonal across the chest. So there isn't a upper chest muscle and a lower chest muscle. It's one muscle. Out of the three presses incline, flat and decline I would say the decline has the most chest involvement.
I think you are right, i believe something like this was shown once, atleast more muscle recruitment:
But there seems to be conflicting data,(A lot of interesting study s referenced here):
http://www.strengthandconditioningresearch.com/2013/04/03/bench-press-emg-activity/
But:
The researchers found no significant difference in EMG activity of the clavicular head of the pectoralis major between the incline and decline bench press. This lack of significant finding was in direct contradiction to the findings of Barnett (1995) and may have been related to the smaller difference in inclines used (30 vs. 40 degrees for incline and 15 vs. 18 degrees for decline). The researchers also found that the decline bench press produced significantly higher EMG activity of the lower portion of the sternocostal head of the pectoralis major than the incline bench press.
See practical uses of abstract.
http://www.researchgate.net/publication/232218111_Electromyographical_Activity_of_the_Pectoralis_Muscle_During_Incline_and_Decline_Bench_Presses
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I get my feet out behind me and lean forward pretty far.
Yes, when I am doing dips for chest, I lean so far forward that it looks like I am doing a push-up.
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Declines like someone mentioned before is so much easier on the shoulder joint. Many guys that can't bench anymore find they can decline. You just need a spot every time you use it.
I'm really beginning to question the whole inclines for upper chest reasoning from a kinesiology stand point. It certainly engages more delt but upper chest I would say no. The pectoralis is really one muscle. The pectoralis minor isn't really the upper chest but a slim muscle that goes diagonal across the chest. So there isn't a upper chest muscle and a lower chest muscle. It's one muscle. Out of the three presses incline, flat and decline I would say the decline has the most chest involvement.
Great post.. this was shown in studies here in Germany by Prof.Dr.sportwiss. Wolfgang Buskies and Wend-Uwe-Behrens Director Sport studies University Bayreuth.. to be 100% correct. This study is in their book " Fitness Krafttraining" ISBN 3-499-19481-3
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Declines like someone mentioned before is so much easier on the shoulder joint. Many guys that can't bench anymore find they can decline. You just need a spot every time you use it.
This guy disagrees:
Good for ruining your shoulders. HTH
As retarded as upright row.
Can you two please settle this, for the good of the forum and those seeking knowledge?
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Decline to neck/throat are = far far superior to regular declines bounced off the lower ribcage.
Less weight will have to be used,but more pec involvement by far.
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I'm really beginning to question the whole inclines for upper chest reasoning from a kinesiology stand point. It certainly engages more delt but upper chest I would say no. The pectoralis is really one muscle. The pectoralis minor isn't really the upper chest but a slim muscle that goes diagonal across the chest. So there isn't a upper chest muscle and a lower chest muscle. It's one muscle. Out of the three presses incline, flat and decline I would say the decline has the most chest involvement.
Agreed - I've questioned this about most exercises, let alone chest. Can see how the body would react any different to curls vs concentration, inclines, declines, etc....
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Decline to neck/throat are = far far superior to regular declines bounced off the lower ribcage.
Less weight will have to be used,but more pec involvement by far.
Flat bench to the neck was how I separated my shoulder. You are correct in that the weight needs to be very light.
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Flat bench to the neck was how I separated my shoulder. You are correct in that the weight needs to be very light.
yes Vince Gironda liked These but on a flat bench. Decline Bench but to your middle chest area is effective and safer.
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Flat bench to the neck was how I separated my shoulder. You are correct in that the weight needs to be very light.
For sure......it puts a ton of stress on the shoulders........just can`t be done using big weight unless your joints are made out of Adamantium.
I use a Smith Machine,wide grip,slow rep cadence, and a good mind/muscle connection.
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Low , 10 degree, decline is ok but no better than a flat bench in terms of safety. Deeper inclines are retarded imo especially with the groove most people use, lowering towards their upper chest , doing a half rep with far too much weight and wobbling around...
No reason to do it at all other than an ego boost from heavier weight than you can use.
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Most guys I have seen doing heavy declines,bounce the weight off their lower ribcage/ diaphragm area.
You can see how much more pec involvement declines to the neck would be just by mimicking the movement from your chair at home...........way more of a stretch on the pecs.
I`d advise doing it at the end of a chest workout where lighter weight will feel pretty tough due to the pecs being exhausted from the earlier work performed.
Or,just do fucking Dips! :D
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;D
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For sure......it puts a ton of stress on the shoulders........just can`t be done using big weight unless your joints are made out of Adamantium.
I use a Smith Machine,wide grip,slow rep cadence, and a good mind/muscle connection.
I did it back in my dumb days, and it's one of the reasons I hate the Smith. Had 225 on the smith (195 in reality?) was an inch below neck and "adjusted" my body mid rep to move up the bar, since it's stationary. Heard the crack. So dumb of me.
If I would have warmed up properly, slowed down and lowered the weight, wouldn't have happened is my guess.
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see Young guys every day in the Gym fucking around with weird cable shit to hit "upper pec"..."middle pecs"..."lower pec".. unless you are a very, very advanced Bodybuilder i do not think you will get any benefit at all. itīs like the Upper and lower ab Thing...BS ::) one flat muscle
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Most guys I have seen doing heavy declines,bounce the weight off their lower ribcage/ diaphragm area.
You can see how much more pec involvement declines to the neck would be just by mimicking the movement from your chair at home...........way more of a stretch on the pecs.
Yeah the belly bounce is as bad as the half rep , decline is already a reduced range of motion so those clowns don't need to reduce and more tension on their pecs.
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I did it back in my dumb days, and it's one of the reasons I hate the Smith. Had 225 on the smith (195 in reality?) was an inch below neck and "adjusted" my body mid rep to move up the bar, since it's stationary. Heard the crack. So dumb of me.
If I would have warmed up properly, slowed down and lowered the weight, wouldn't have happened is my guess.
Yeah,you definiately have to leave the ego at the door on these Donny.
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Yeah the belly bounce is as bad as the half rep , decline is already a reduced range of motion so those clowns don't need to reduce and more tension on their pecs.
I hear ya` buddy.......been saying this for years.
It`s a brutal ego movement.
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Most guys I have seen doing heavy declines,bounce the weight off their lower ribcage/ diaphragm area.
You can see how much more pec involvement declines to the neck would be just by mimicking the movement from your chair at home...........way more of a stretch on the pecs.
I`d advise doing it at the end of a chest workout where lighter weight will feel pretty tough due to the pecs being exhausted from the earlier work performed.
Or,just do fucking Dips! :D
Wes... guys who are very advanced like you know how to do them. you know what weight to use and just where to hit that sweet spot. Most would be better doing decline press but not to the neck. Itīs like Steve on the Mature thread...his chest-tri workout with his weights used would kill me.
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A correctly performed bench to place maximum tension on the belly.
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Wes... guys who are very advanced like you know how to do them. you know what weight to use and just where to hit that sweet spot. Most would be better doing decline press but not to the neck. Itīs like Steve on the Mature thread...his chest-tri workout with his weights used would kill me.
I agree in the respect that you have to have a good strong mind/muscle connection........otherw ise,you might as well just throw weight around using sloppy form and momentum, which is a recipe for injury,as well as bypassing stressing the intended bodypart.
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A correctly performed bench to place maximum tension on the belly.
That made my stomach tense....ugh....and brutal wrist wraps for bench.
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Yeah,you definiately have to leave the ego at the door on these Donny.
I'll let this slide this one time.
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A correctly performed bench to place maximum tension on the belly.
What a moron.
I laughed yet cringed when he put on straps. :(
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I'll let this slide this one time.
Built in excuse because I`m an old fuck who can`t remember shit! :D
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I'll let this slide this one time.
Donīt worry fat Boy stick to your Y- Board ::)
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A correctly performed bench to place maximum tension on the belly.
Good everyday moron.
Gets up off the bench and thinks to himself: "I'm the man!"
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wide grip....135 for ungodly amout of reps....till failure. Just for chiseling
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Donīt worry fat Boy stick to your Y- Board ::)
Fat? Hahahaah.
(http://www.getbig.com/boards/index.php?action=dlattach;topic=496165.0;attach=537342;image)
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any good. I can bench a lot on decline.
They're useless.
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Fat? Hahahaah.
(http://www.getbig.com/boards/index.php?action=dlattach;topic=496165.0;attach=537342;image)
Of course that is me fuck wit. listen "Grape Ape" go and Play with your fat Boys in your Cage. when you have an intelligent post then bother me.
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They're useless.
explain why ?
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They're useless.
I get a retarded pump off of sets with 185 lbs.
Hardly heavy weight but my chest explodes from these. Why do you not approve?
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Of course that is me fuck wit. listen "Grape Ape" go and Play with your fat Boys in your Cage. when you have an intelligent post then bother me.
Judging by your random use of capitalization and complete lack of punctuation, if I post something intelligent you won't understand it, so I'll pass on bothering you.
Sorry if that's not you, I thought it was. Please post a real pic to avoid confusion in the future.
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see Young guys every day in the Gym fucking around with weird cable shit to hit "upper pec"..."middle pecs"..."lower pec".. unless you are a very, very advanced Bodybuilder i do not think you will get any benefit at all. itīs like the Upper and lower ab Thing...BS ::) one flat muscle
I don't think it's that far out donny. It's not one flat muscle. The upper pecs are definitely separate from the lower pecs.
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Judging by your random use of capitalization and complete lack of punctuation, if I post something intelligent you won't understand it, so I'll pass on bothering you.
Sorry if that's not you, I thought it was. Please post a real pic to avoid confusion in the future.
If you are such an intelligent Guy why do you react like a Tool ?
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If you are such an intelligent Guy why do you react like a Tool ?
Like this?
(http://www.getbig.com/boards/index.php?action=dlattach;topic=496165.0;attach=537342;image)
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I don't think it's that far out donny. It's not one flat muscle. The upper pecs are definitely separate from the lower pecs.
yes correct but how big is it? is it really involved with incline press? and to what degree? if you look at the muscle(s) of the chest the Sternum Region is very small.
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For me, pec deck is the worst. No other exercise can make my shoulders soar.
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yes correct but how big is it? is it really involved with incline press? and to what degree? if you look at the muscle(s) of the chest the Sternum Region is very small.
Good point, most people probably are wasting their time. :D
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I think you are right, i believe something like this was shown once, atleast more muscle recruitment:
But there seems to be conflicting data,(A lot of interesting study s referenced here):
http://www.strengthandconditioningresearch.com/2013/04/03/bench-press-emg-activity/
But:
The researchers found no significant difference in EMG activity of the clavicular head of the pectoralis major between the incline and decline bench press. This lack of significant finding was in direct contradiction to the findings of Barnett (1995) and may have been related to the smaller difference in inclines used (30 vs. 40 degrees for incline and 15 vs. 18 degrees for decline). The researchers also found that the decline bench press produced significantly higher EMG activity of the lower portion of the sternocostal head of the pectoralis major than the incline bench press.
See practical uses of abstract.
http://www.researchgate.net/publication/232218111_Electromyographical_Activity_of_the_Pectoralis_Muscle_During_Incline_and_Decline_Bench_Presses
I have never been sold on EMG methodology. I think it's a simplistic approach and gives more questions than it purports to answer. Yes, I can see the pectoralis minor being more involved in an incline but it's a relatively minor muscle and it's not isolated to the upper chest. Most bro science thinks there is an upper pec muscle and central pec muscle. No, there is one pec with a minor diagonal muscle called the pectoralis minor going across the the entire pec region.
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Like this?
(http://www.getbig.com/boards/index.php?action=dlattach;topic=496165.0;attach=537342;image)
what i like here in getbig is.. Mods like you make Clowns of themselves. There are a few i like but you "Grape ape" really Show how immature you are.
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Good point, most people probably are wasting their time. :D
trust me Oldtimer1 is correct . Do any pressing movement now without weight, rest a Hand on your chest.. does your "upper" chest move too? do a fly movement now with one arm..does your whole chest move?
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Decline and guillotine are best of pressing movements for chest.
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For advanced guys incline press might be important but for a normal guy not really.
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look at the muscles
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Everyone flex their pec muscles, now where are your hands?
Guaranteed down by your waist hands clasped.
Thats how you get full contraction on your pecs, a decline press is the closest you will get to that contraction.
anyone hold their arms out horizontally in front of them to contract the pec? (mimicking a bench press)
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Good for ruining your shoulders. HTH
As retarded as upright row.
^^ this.
complete waste of time. decline bench, upright rows and lunges...the top 3 common exercises that offer anything more than the mainstays.
(rear laterals and tricep kickbacks come to mind as less common time wasters)
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Everyone flex their pec muscles, now where are your hands?
Guaranteed down by your waist hands clasped.
Thats how you get full contraction on your pecs, a decline press is the closest you will get to that contraction.
anyone hold their arms out horizontally in front of them to contract the pec? (mimicking a bench press)
Bingo.
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Everyone flex their pec muscles, now where are your hands?
Guaranteed down by your waist hands clasped.
Thats how you get full contraction on your pecs, a decline press is the closest you will get to that contraction.
anyone hold their arms out horizontally in front of them to contract the pec? (mimicking a bench press)
Jokes on you, my hands were on my cock.
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flat dumbel press with moderate weight for 15 reps of mind muscle connection
the best when it comes to soreness in the pectorals after, so it must mean it really works them
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Kazemier claimed heavy close grip declines are what gave him his 23" arms.
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Pec diagrams
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I have never been sold on EMG methodology. I think it's a simplistic approach and gives more questions than it purports to answer. Yes, I can see the pectoralis minor being more involved in an incline but it's a relatively minor muscle and it's not isolated to the upper chest. Most bro science thinks there is an upper pec muscle and central pec muscle. No, there is one pec with a minor diagonal muscle called the pectoralis minor going across the the entire pec region.
I do not know enough about emg to make a substantial rebuttal. But doesn't the text i showed say exactly that, that the minor ISN'T more involved during an incline.
I do know inner chest cannot be targeted, because a fiber fires at 100% or not at all (Rather the number of fibers) and seeing as the fibers are crossed horizontal the inner chest cannot be trained. B
I always thought the number or the location (even if the chest were 1 muscle not 100% of the muscle will fire when not needed) of the fibers contracting would be different when on a small incline. (Or any other angle) But the most musclular recruitment can indeed be seen with the decline.
So i am definitely not disagreeing with you, i'm saying i don't know for sure and that is a fair point to take.
I do always train my upper chest only on a slight incline, like only 1 step during incline dumbell, because i feel it works the shoulder too much when i increase the incline.