Point of a big stretch during dumbells?

[WannaBPowerful]

What is the point of gettin a big stretch when you lift, as in when you are at the bottom of a dumbell movement? Does that play any factor in muscle growth?

 

[Scaggs]

Its called POF (Positions of Flexion). There is a stretch, midrange and contracted position of working a muscle. Each having their own benefit. To work the entire bicep you would need to do all 3. And yes there is a benefit of stretch positions, if you come to a wall on your bi's and you don't do any stretch positions, adding them should help you break that plateau.

Scaggs

 

[WannaBPowerful]

Good response scaggs. thanx. now i gota ask...

Chest doesnt have a peak contraction position does it? the front delts always seem to be somewhat involved in chest movements, so its hard to really say its isolated or peak contracted right?

 

[bignate73]

peak contraction would be the point where tension is greatest. most know where it is on biceps, just think of your sticking point on chest.

only purpose i can see for the big stretch with dbells is to increase your usable range of motion. ie increase your strength over a greater range of motion. just remember the joints/tendons/proprioceptors will ultimately dictate how much torque you can place on the muscle. the muscle is dumb and fires only when allowed to. going for that extreme stretch with max poundages may not always be the best idea, for joints or connective tissue integrity. but over time you can develop a better usable range of motion and at least safeguard against injury in the event you are going heavy and dip a little deep.

 

[Scaggs]

Chest peak contraction would be cable crossovers or machine peck deck flies. Use them at the end of your chest workout or at the beginning for pre-exhaustion.

presses are a midrange movement which yes do involve a lot of delts and tri's

Scaggs

 

[skaman607]

what's a pec deck?

 

[BlkWS6]

Originally posted by skaman607
what's a pec deck?


The machine that basically simulates a flye movement. People also sit reverse on them sometimes (chest touching the pad) and bring their arms back to try and isolate the rear delts as well.

 

[Scaggs]

Like BlkWS6 said... the peck decks advantage is the strict range of motion that is predetermined by the machine allowing you to target the pecks with a greater squeeze. Only drawback is you cannot cross your arms for an even tighter squeeze like cable crossovers.

Scaggs

 

[GainingSize]

Like BlkWS6 said... the peck decks advantage is the strict range of motion that is predetermined by the machine allowing you to target the pecks with a greater squeeze. Only drawback is you cannot cross your arms for an even tighter squeeze like cable crossovers.

Scaggs

So you think pec dec is a good exercises scaggs?


Also, when doing flyes when I am in the bottom position I can feel a tearing like pain/strain on my bi's am I holding my arms out to far or what? Thanks

 

[Scaggs]

So you think pec dec is a good exercises scaggs?


Also, when doing flyes when I am in the bottom position I can feel a tearing like pain/strain on my bi's am I holding my arms out to far or what? Thanks

Yea The peck deck is a great exercise. I've experienced similar with flies. You could try repositioning your arms. maybe a little more bend in the elbows. See if that helps

Scaggs