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2004/07/29, 10:13 AM
I've been trying to add mass to my upper chest through incline presses, but it doesn't seem to be working. I notice that I feel it more along the sides of my chest and near the shoulders. Am I doing something wrong?
I typically work with heavier weights for me and keep a shoulder-wide grip on the machine. Would lighter weights be more speciic? Different width of grip?
Any suggestions are apperciated. Thanks in advance...
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2004/07/29, 02:07 PM
If you are using a machine and you are feeling more in your shoulders, then go to free weights.
A few things to focus on while lifting the weight:
1. Keep your back flat against the bench.
2. Squeeze your shoulder blades together to isolate the chest more.
3. Keep a wide grip so that your forearms are vertical when bringing the weight down.
4. Focus on the muscle you are working and give an extra contract at the end of every press.
5. Control the weight.
Hope this helps :big_smile:. Good luck!
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Seeking out motivation does not motivate you to seek out results.
- Paul
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2004/07/29, 02:48 PM
The incline of the bench will also determine how much of the resistance is directed to the shoulders. The higher (steeper) the incline, the more the shoulders are incorporated into the movement. I shoot for about a 30 degree incline of the bench to ensure that I'm working mostly chest and not shoulders.
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OSU Law Rugby....specializing in personal injury and pain & suffering.
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2004/07/29, 08:05 PM
tri 90 90 benching. that is, your arm , elbow, should form a 90 degree angle. Keep this, don't push your tris in to egt the weight up, thats a power move, if you want to isoloate the chest you need to concentrate on using your chest. Switch to dumbells i think it easier to squeze.
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if you kick a tiger in the @$$ , you then have to descide what to do with the teath end.
any guy can hold a girl by the hand, but only the select few can hold her by her feet!
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2004/08/02, 10:40 AM
yea, usually when I do incline I feel it on my outer-upper chest too. Im guessing incline dumbell fly's will help work the inner-upper part..
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2004/08/06, 03:26 AM
i agree with the change to free weights whole heartedly. since i changed after a year on machines. my body has changed shape entirely in 5 months. i'm old with out the teenager mutant ninja testosterone advantage!!!
1000 different little muscles must be working just out of the fact that a machine is fixed and a dumbell has a mind of it's own... between my shoulders to my nipples has really padded itself up and out takeing away from my fatty chest and stomach- well worth the change for an ageing superstar like me!
my only problems now still lies in portion control and calories coupled with the lack of dietetic determination i have for the training itself... it's so hard not to eat chocolate too.
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