Build a thick and powerful chest without damaging your shoulders PDF Print E-mail

You’ve probably always been told that the best way to perform the bench press is to bring the bar all the way down to your chest, right?

The problem with this technique is that it doesn’t take into account the fact that some people have long arms and smaller chests!

Your shoulder joint is a delicate structure, and is easily injured. Think about how your training would be affected if you couldn’t use your shoulders properly. You wouldn’t be able to train your chest, your shoulders, or your back. Even your arm training would suffer, as you wouldn’t be able to perform exercises like the tricep dip or close-grip bench press.

A far better way to perform the bench press is to ensure that your elbows only come an inch or two BELOW the level of your shoulders. This means that someone with long arms and a small chest would stop a few inches short of bringing the bar to their chest. Someone with shorter arms and a bigger chest would be able to bring the bar right the way down to chest level.

This technique will ensure complete development of the chest without increasing the risk of a shoulder injury.

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tank   |.
best way to develop thick pecs is incline dumbbell press, this allows you to go
right down, full range of movement and develop thick upper chest, as opposed to
the droopy boob look that trainers get from only doing lower include bench of
bench press
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Gary   |.
I've been doing all three benches starting with flat to incline, then decline. I
have left the flies for now, and gone onto a simular machine, which does them.
You lift the handles from the side to over your chest. I normally do 3 sets of 3
then a burn out. With the ist set being the warm up so on so on, then when you
have finished your three sets work down the weight with the increase of reps
until you can barely lift the lightest weight. I did this for 6 weeks back in
training as a ripper, cutting and builder technique. This works for me, now i
just do 3 sets of 1 then a burnout.
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Moses   |.
I've found that incline bench has been the most helpful in removing the droopy
peck effect. I keep to 3 sets of 10 reps of one weight, usually between 45-50
kg. This also gives me the line in the middle of the peck (not the chest) which
separates the upper and lower pectorials. This line of definition is not seen
too often nowadays.
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rahul   |.
how can i tone up my chest i mean my chest size is ok but i want to shapeup my
chest..i have been doing bench press,decline then butterfly and i m not getting
any result till now..
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