Now you're working the lower-chest muscles completely unaccustomed to that volume or intensity, thus turning on a growth signal. Particularly for intermediate-level bodybuilders whose results have flatlined, a simple change like this can elicit new growth when the otherwise-stagnant flat-bench-first approach has long gone stale. Sometimes this is unavoidable, of course, and most of us started out using a fixed bench exclusively.
But over time, it can set you up for frustration. Depending on the manufacturer, fixed benches are usually pretty steep. What happens when an incline bench becomes more vertical? Your bench press gets closer to a shoulder press, meaning the smaller and weaker front delts take on an increasing amount of the load, rather than the pecs.
You're probably familiar with that burning feeling in your delts after a hard set of incline bench. There's an easy remedy for this.
Instead of using the fixed bench, go for an adjustable bench instead. You can easily decrease the degree of incline a little or a lot. Most adjustable benches offer a number of bench positions between 0 and 45 degrees, and my advice it to use them all! No one ever said that the flat bench, incline, and decline were the only angles you were restricted to using to fully develop your chest.
Do some sets on the low 15 degree incline, others at the moderate 30 degree incline, and some as high as 45 degrees. It's natural to want to push the most weight you can in your chest training, but there's one area where that becomes especially counterproductive, and that's when doing flyes. Your natural inclination is to find a way in which you can move the weight, and you do that by turning what was supposed to be a single-joint movement back into a multijoint one.
This is incredibly common. Learn the precise motion of fly-type movements and keep your elbows locked in the slightly bent position throughout the set. You shouldn't be able to use much weight with flyes by design, so avoid weights you'll end up pressing. More pressing simply means more sets of a movement you've probably already done, and a reduction in the crucial pectoral stretch that a properly executed fly produces.
This is similar to the last problem, but it's so prevalent on cables it deserves to be called out. As with flyes, maintaining locked elbows that are only slightly bent is key during cable cross-overs. That means the hands should stay out away from the body during the negative contraction, and the outer pecs should contract to help bring them back together. If your elbows are bent about 30 degrees in the extended position, they should be about 30 degrees at the top!
Sure, it's far easier to press them, and move more weight in the process. But save your heroic weight pushing for the bench, where it can produce the biggest anabolic stimulus.
If someone gives you crap about the weight you're using on a cable cross-over, it just shows they don't know what they're talking about.
Use a weight you can control, and keep your elbows from extending. Grip width is another area where people tend to get into ruts.
Some bodybuilders bench wide like powerlifters for years, even though they'd never dream of entering a powerlifting competition. This includes the shoulder press, front raise and dips, all of which simultaneously develop the chest.
According to ExRx. These are the upright row and lateral raise. The upright row is performed with a barbell that is grasped with both hands positioned shoulder-width apart. Allow the bar to hang down in front of you with palms facing your thighs. Pull the bar up toward your chin by bending your elbows and allowing them to flare out to the side.
Once the bar reaches clavicle level, extend the elbows and return it back to starting position. Stand and hold a dumbbell in each hand, allowing your arms to hang down to your sides and palms facing your thighs.
Keeping your elbows straight, raise the dumbbells up and out. Rest for 60 to 90 seconds after completing both. Lie faceup with your knees bent and feet flat on the floor. Hold a dumbbell in each hand with your palms facing your legs and your elbows on the floor bent at 90 degrees so that the weights are in the air.
This is the starting position. Press the weights toward the ceiling, straightening your elbows completely and keeping your palms facing your legs. Pause here for a second. Slowly bend your elbows and lower them back down to the floor and out so that they are perpendicular to your torso. This is 1 rep. Stand with your feet about hip-width apart.
Hold a dumbbell in each hand and rest them at shoulder height, with your palms facing each other and your elbows bent. Press one dumbbell overhead, straightening your elbow completely. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arm. Place your toes on a box, bench, or step, then get into a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, core and glutes engaged.
If decline push-ups are too challenging, you can try a regular push-up with your hands on the floor. Still too hard? Try an incline push-up with your hands on a box, bench, or step , says Fagan. Hold a dumbbell in each hand with your arms resting along the sides of your legs, palms facing in.
Slowly lift your arms out to the sides until they are in line with your shoulders. Keep your shoulders down and your core tight.
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