I have no Chest,I have no Chest

[louden_swain]

Here are a couple of techniques that you can use.

When performing incline presses, keep the bar in a straight path. . .let the bar come down 1 inch below the clavicle bone.

Also, When pressing. . do not lockout at the top. . .essentially you are getting a 3/4 press. Keep constant stress on the muscle.

Keep your technique solid. If this requires decreasing your weights. . then do so.

I wish you luck.

 

[sk*]

Inclines are good cause they hit the chest very well ... much better than flat bench. Try it sometime debaser. Take a wide grip and you will see what I mean. They won't cause you injury unless you are stupid.

There is no need to type up a scientific explanation on why they work. It is simple, they work. They stress the chest very well as many long time lifters have claimed. These aren't people that have done inclines once in their life and came up to a conclusion, no, I am talking about experience.

You simply don't have this experience, so give it a try before indirectly putting down a lifter who has been training over 10 times as long as you have.

-sk

 

[guldukat]

Guys,

I like incline presses too, but Debaser's point was that it can't make up for other short-comings (overwhelming training volume, bad technique, too few reps, etc.).

I think Irish's rep range, not exercise selection, needs the most attention. After that's fixed, we can talk about ancillary stuff like flat bench vs. incline, low incline vs. high and so on.

 

[Synpax]

I've been watching people do inclines (I do them as well - after burning on flat) and noticed that people often arch their backs on them that they turn into flats. And arch so much on flats that they turn into declines. Am I the only person who actually lays flat on the bench when I'm training? I can understand the contortion for competition but....?

 

[theoak01]

ok guys I will up the rep range,and see where that gets me, and I have been training about 6 years now,started around 130lbs of fat. and I am 19,the muscle I am adding however is much thicker than before

Im also going to try starting with inclines as thats a approach I havent tried,I always used them as a secondary exercises.

thanks again for your help guys,I will keep you updated and post pics once I hit 200lbs

 

[PIGEON-RAT]

I used to be skeptical of inclines because they felt awkward, but now that I'm doing them I'm finally starting to get some chest development. They're also much easier on my shoulders. Flat bench kills my rotator cuffs.

Now my only problem is that my chest sinks in toward the center so I barely have inner-lower pecs. It's been a long hard road, but dips are the only thing that's been helping that.

 

[louden_swain]

I used to be skeptical of inclines because they felt awkward, but now that I'm doing them I'm finally starting to get some chest development. They're also much easier on my shoulders. Flat bench kills my rotator cuffs.

Now my only problem is that my chest sinks in toward the center so I barely have inner-lower pecs. It's been a long hard road, but dips are the only thing that's been helping that.

Pigeon,

Give it time brother. It takes a few years to develop depth in the chest. With hard work and patience. . . you will reach your goals.

To keep constant stress on the chest fibers. . use a 3/4 press motion.

 

[guldukat]

ok guys I will up the rep range,and see where that gets me, and I have been training about 6 years now,started around 130lbs of fat. and I am 19,the muscle I am adding however is much thicker than before

Im also going to try starting with inclines as thats a approach I havent tried,I always used them as a secondary exercises.

thanks again for your help guys,I will keep you updated and post pics once I hit 200lbs

Sounds good.

Might I further recommend that you do barbell inclines? DBs are awesome, but a barbell (or Smith, for those inclined, haha...) allows you to go up in small increments.

 

[louden_swain]

Smith machine inclines are excellent for isolating the chest. . however, they are poor for developing stabilizer muscles and letting you use your natural plane of motion.

Dumbbells area n excellent choice. . be sure to warm up and get a spotter when you go heavy.

 

[louden_swain]

Another exercise that most people forget about is the dumbbell pull-over.

This exercise is excellent for stretching the pectoral muscles.