Best way to work chest which keeps shoulders out of it.

[Shane]

Today the biggest guy at my gym showed me a great way to do bench and I'll tell you this is the first time I've ever not felt strain on my shoulders. - On most bars you have a small rough grip in the middle and on each side of that smooth metal then rough grip from there to the end put your thumbs at the beging of that and extend your hands and point your pinkys as far as you can then slide your hand over so that your thumb is know were your pinky was. You get a great stretch and a huge pump.

 

[solidspine]

I have the same problem,

What I have been doing on incline and decline barbell presses is taking a very wide grip. I have short very strong arms and this seems to give my chest a better pump.

Second I use the fly machine-peck deck- not the cables.

In all the years I have been lifting I’m finally seeing some improvement in my chest, slowly but it is happening.


I don’t even do flat bench presses, simply incline, decline, fly’s and dumbbells,

Also watch your posture, keep your sternum perpendicular to the ground when doing the pec-deck.

 

[Hugh Gellatts]

try pausing all your reps at the bottom for a one count.

 

[solidspine]

Shane- are you bascially saying take a wide grip when doing barbell presses?

 

[Shane]

Well yeah, but I've taken what I thought was wide grips before and it always did'nt work. You can never go wrong with a detailed description.

 

[The TEST of Truth]

IMO, when you're doing chest, expecially when youre doing heavy weight, auxilary muscle will work wether you want them to or not. If you keep your arms out, your delts will help. If you tuck them in, your tri's will kick in. The only thing I can say is try dumbells with high reps.

 

[Andy13]

pre-exausting will not solve the problem on poor technique-- as I have found out.

Keep your shoulder blades retracted (squeeze together) and perform your chest exercises.

Andy