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Best Chest Builder
- Thread starter mikelong23
- Start date
Easiest on the RC? Iv hurt my right RC and its been sore for nearly 3 weeks now preventing me doing dips, pullovers or CGBP. I dont use a wide grip either...
But yah your right for my the decline is stronger I can dip more than I can flat bench...
hm.. i haven't done the flat bench in so many years i can't really put a date to it..
I do incline at different degrees and decline as a finisher.. also cable cross but not at every workout..
the incline hits the delts and shoulders too depending on the plane of motion, and i'm more interested in body composition than getting a pro card.
I do incline at different degrees and decline as a finisher.. also cable cross but not at every workout..
the incline hits the delts and shoulders too depending on the plane of motion, and i'm more interested in body composition than getting a pro card.
I messed up my shoulders on the incline/flat benches but CAN decline and dip.
The secret is to keep the elbows well abducted and pushing from your pecs and triceps. Of course with a shoulder injury dips may be problematic because you're starting off with your body weight. For me that's starting off with 260 lbs. Try decline benches starting off light.
well i used to dip with elbows flared right out and going low for chest stretch. Is this style bad for the RC?
I don't flare out the elbows. I keep them in a natural position that feels the strongest. It would approximate my elbow position in a bench press or decline press. i.e. elbows abducted at about 45 degrees.
Do a little experiment. Try to flex your pecs with your elbows wide and then try with your elbows close to your side. You'll notice that you get the strongest pec contraction with your elbows abducted.
Here's another experiment you can try which may give you some valuable feedback. If you have access to Hammer Strength incline and decline machines, press with the one side while holding your pec muscle with the other hand. You should notice that you'll get the strongest contraction (by far) in the decline position (compared to the incline position) in both the upper and lower chest.
Ok well I dont have access to the HS but what do you mean by this:
"You'll notice that you get the strongest pec contraction with your elbows abducted."
is that with elbows in or out?
ryno9000
New member
I get the most feeling in my chest from straight flat bench barbell. I do lots of chest exercises so hard to say which one works the best, but that is the one i feel the most. Not a huge fan of dumbell work as I feel it more in tris/shoulders, but I do incorp. them as well. An array of well rounded movements is my vote.
Ok well I dont have access to the HS but what do you mean by this:
"You'll notice that you get the strongest pec contraction with your elbows abducted."
is that with elbows in or out?
Sorry, perhaps I've used the term incorrectly.
Test your pec contraction with your elbows out at 90 degrees and then again with your elbows close to your side.
Ah Ok, well what I always found is if I go low with elbows in I get a good stretch but if I go low with elbows out I get an ok stretch but good chest contraction...
I am stronger with elbows in though but isnt this more tri's? I have strong tri's and at one point I could CGBP more than I could flat bench lol
Me too bro, Only thing I have found to help with chest contraction is when doing incline db, let the dumbells lean out so that the inside of the DB is pointing upwards slightly, also put the bench infront of a mirror and watch yourself in the mirrow whilst doing it, try to focus on bringing the pec muscles together at the top like a contraction
That and letting the dumbells stay out with rather than leaning in helps I find.
