The Best Way To Isolate The Chest For Growth (Upper Chest Focus)
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Date: 2019-11-06
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Comments and reviews: 10
Andrew Staines
Hi Jeff, My biggest ever bench is 110kg (245lb, but I dislocated my shoulder about 6 years ago whilst playing rugby and I've not quite been the same since. My chest can handle that sort of load and needs that stimulus to grow, but my shoulder starts to give way once I get anywhere above about 70kg (155lb. I feel like I pick up shoulder injuries any time I begin to make any progress, so I end up staying where I am and doing 50-60kg for volume instead. which I realise is not ideal for building strength I also incorporate lots of dumbell floorpress as this seems to place less pressure on the shoulder, incline/decline bench, and cable flys. It feels like doing this sort of routine and being so tentative about pushing heavier weight has led me into a position where I'm stuck at the weight I'm at. Any tips on how to train around a shoulder injury and still build a build a bigger chest?
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Hi Jeff, My biggest ever bench is 110kg (245lb, but I dislocated my shoulder about 6 years ago whilst playing rugby and I've not quite been the same since. My chest can handle that sort of load and needs that stimulus to grow, but my shoulder starts to give way once I get anywhere above about 70kg (155lb. I feel like I pick up shoulder injuries any time I begin to make any progress, so I end up staying where I am and doing 50-60kg for volume instead. which I realise is not ideal for building strength I also incorporate lots of dumbell floorpress as this seems to place less pressure on the shoulder, incline/decline bench, and cable flys. It feels like doing this sort of routine and being so tentative about pushing heavier weight has led me into a position where I'm stuck at the weight I'm at. Any tips on how to train around a shoulder injury and still build a build a bigger chest?
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Stephen G
Jeff, just saw a vid by John Meadows where he was chest pressing with Paul Carter. During the workout Paul mentions, on several occasions, NOT to roll shoulders back and pinch scapula together for presses or flys. He said it takes away the slight shoulder roll needed to maximize chest contraction. He even responded to my question about it saying his way was correct. You, Scott Herman, and Jeff Cav all state otherwise. I would love some clarification on this.
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Jeff, just saw a vid by John Meadows where he was chest pressing with Paul Carter. During the workout Paul mentions, on several occasions, NOT to roll shoulders back and pinch scapula together for presses or flys. He said it takes away the slight shoulder roll needed to maximize chest contraction. He even responded to my question about it saying his way was correct. You, Scott Herman, and Jeff Cav all state otherwise. I would love some clarification on this.
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Andres F
I only saw the low to high cable crossover done twice on video before attempting to do it myself and for 4 sets I was doing it wrong and now today my anterior delts are sore. Sheesh. My upper chest is a BIT sore so those were still activated enough to be damaged/grow but. Now I know how to do it correctly. I was supposed to touch my thumbs together. I think where I went wrong is that I did 1 arm at a time and put my hand too far back and towards/past my face
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I only saw the low to high cable crossover done twice on video before attempting to do it myself and for 4 sets I was doing it wrong and now today my anterior delts are sore. Sheesh. My upper chest is a BIT sore so those were still activated enough to be damaged/grow but. Now I know how to do it correctly. I was supposed to touch my thumbs together. I think where I went wrong is that I did 1 arm at a time and put my hand too far back and towards/past my face
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Dušan Ristanović
Release something about steroids and the risks of taking them, but not elementary risks that everybody knows about, go deeper if you can find experiments on lasting changes on t level, lipid profile, libido and general recoverment of axis signal, i would definitely trust your opinion, you are equally competent as the scientists are, but without boring exames pass that do not mean as much, like we all see. Love your contant Jeff, your the best
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Release something about steroids and the risks of taking them, but not elementary risks that everybody knows about, go deeper if you can find experiments on lasting changes on t level, lipid profile, libido and general recoverment of axis signal, i would definitely trust your opinion, you are equally competent as the scientists are, but without boring exames pass that do not mean as much, like we all see. Love your contant Jeff, your the best
reply
Fitness-Science- Explained
Bench press is definitely NOT the best way to build a big chest. I never used it on mine. Also to mitigate the flaw you talked abiut with regards to dumbells not matching your strength curve, perform flyes on a decline bench with a supinated grip doing a flexion motion. That will target the upper chest while increasing range of motion and matching strength curve.
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Bench press is definitely NOT the best way to build a big chest. I never used it on mine. Also to mitigate the flaw you talked abiut with regards to dumbells not matching your strength curve, perform flyes on a decline bench with a supinated grip doing a flexion motion. That will target the upper chest while increasing range of motion and matching strength curve.
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chip green
Ive heard that its best to have the front delts behind the chest when at peak contraction so that the front delts dont take over the movement; didnt hear you cover that in this video. Looked like your shoulders finished slightly in front of your chest when you finished rep. Thoughts?
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Ive heard that its best to have the front delts behind the chest when at peak contraction so that the front delts dont take over the movement; didnt hear you cover that in this video. Looked like your shoulders finished slightly in front of your chest when you finished rep. Thoughts?
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Brandon Kapana
awesome stuff Jeff An alteration for the Pec/Fly machine i usually attach a cable strap (one you'd use with cables) on each handle. By doing so, i can manipulate the shoulders being locked into that fixed position so i can achieve that internal rotation.
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awesome stuff Jeff An alteration for the Pec/Fly machine i usually attach a cable strap (one you'd use with cables) on each handle. By doing so, i can manipulate the shoulders being locked into that fixed position so i can achieve that internal rotation.
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Fredrik Olsson
I tried the internal rotation today and man what a quick way to build up a good burn in the upper chest area. At very low weight I was already feeling super more pumped after just 8-10 reps than what I used to do. Thanks for the advice Big up for Sweden
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I tried the internal rotation today and man what a quick way to build up a good burn in the upper chest area. At very low weight I was already feeling super more pumped after just 8-10 reps than what I used to do. Thanks for the advice Big up for Sweden
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John Louris
A problem with the cable fly is that if you need more weight you have to basically look down like you're literally trying to fly and I don't know what imbalances this can create, it's hard to control your body and the weight when you're half floating.
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A problem with the cable fly is that if you need more weight you have to basically look down like you're literally trying to fly and I don't know what imbalances this can create, it's hard to control your body and the weight when you're half floating.
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manginitus2
I have a hard time keeping my front delt disengaged when I bring my hands from low to shoulder height. I actually have more success when I lean my body forward and keep my hands at or slightly below shoulder level. Same movement as an incline fly
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I have a hard time keeping my front delt disengaged when I bring my hands from low to shoulder height. I actually have more success when I lean my body forward and keep my hands at or slightly below shoulder level. Same movement as an incline fly
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