How do you fix this?

How do you fix this?

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  1. 4 weeks ago
    Anonymous

    Figure out why your front delts are taking over. Could just be bad form and not retracting your scapula enough, too flat on the bench or poor mobility in your upper back. You want the muscle that's supposed to take the most force to be closer to the bar than any of the supporting muscles. That's why a small arch is typically beneficial for chest growth too.

    • 4 weeks ago
      Anonymous

      https://i.imgur.com/SZpA9uw.jpeg

      >keep the bar lower on your chest, near your nipples
      >adjust your shoulder posture so it feels like your lats are pushing your chest up
      >when pressing, imagine bending the bar in half so that your knuckles would meet with your thumbs pointing down
      >in between sets, sit or stand with your back straight and your arms out in front of you, keep your palms facing each other with your thumbs up and squeeze your chest as if you're squeezing a beach ball to build mind muscle connection

      more arch
      different bar path, its down and (a bit) towards your navel. not straight down
      keep shoulder blades back, dont let them travel forward too much at the top of movement

      OK, so I do arch but my shoulders come in as soon as I stop focusing on shoulder retraction.

      This is bullshit advice

      Just this, close the thread

      ?si=sZMvE56PgJ4lKp6d

      Will watch this in a min ty

      Pre-fatigue the pecs first with a different exercise such as flyes.

      How does that work? Wouldn't front delts take over more if the pecs are already tired?

      • 4 weeks ago
        Anonymous

        It's just a slight elevation of your chest, especially if you tend to have forward rolled shoulders, that brings the pecs to a higher position than the front delts.

        • 4 weeks ago
          Anonymous

          OK, I'll focus on not shrugging my shoulders at the top

          Usually your delts get tired before your chest can get a decent amount of stimulation, that's why it feels like they're doing all the work, but if you pre-exhaust the pecs, you should feel them becoming fatigued more or less at the same time as the delts or even sooner. This generally means you won't be able to press as much weight but that's fine if you're training for hypertrophy, your goal is to stimulate growth. Yeah, it sounds weird.

          OK. What chest exercises are good for this? I get the same issue on incline press, dumbbell press and flyes.

          • 4 weeks ago
            Anonymous

            >I get the same issue on incline press, dumbbell press and flyes
            Keep the movement slow and steady on the way down. You should feel a slight stretch at the bottom. Lighten the weight if need be.

            • 4 weeks ago
              Anonymous

              Sounds good

              30% incline, the usual first notch on the adjuster, puts you in a position where your chest is in front of your delts. Meaning you have to use more of your pecs to bench. It also let's you drop the bar on your chest lower, really giving you that deep pec extension rest position at the bottom of the lift.

              If you're doing flat bench and not feeling it, switch to 30% and NO ARCH. Stop arching. Arching turns incline into flat bench 2.0 and that's not what you want.

              30% incline, deep reps, no arch.

              OK, I usually do my incline bench at 45%

          • 4 weeks ago
            Anonymous

            With flies, focusing on pushing forward instead of the arc movement changed everything for me. All pecs.

      • 4 weeks ago
        Anonymous

        Usually your delts get tired before your chest can get a decent amount of stimulation, that's why it feels like they're doing all the work, but if you pre-exhaust the pecs, you should feel them becoming fatigued more or less at the same time as the delts or even sooner. This generally means you won't be able to press as much weight but that's fine if you're training for hypertrophy, your goal is to stimulate growth. Yeah, it sounds weird.

  2. 4 weeks ago
    Anonymous

    >keep the bar lower on your chest, near your nipples
    >adjust your shoulder posture so it feels like your lats are pushing your chest up
    >when pressing, imagine bending the bar in half so that your knuckles would meet with your thumbs pointing down
    >in between sets, sit or stand with your back straight and your arms out in front of you, keep your palms facing each other with your thumbs up and squeeze your chest as if you're squeezing a beach ball to build mind muscle connection

    • 4 weeks ago
      Anonymous

      This is bullshit advice

      Just this, close the thread

      ?si=sZMvE56PgJ4lKp6d

  3. 4 weeks ago
    Anonymous

    more arch
    different bar path, its down and (a bit) towards your navel. not straight down
    keep shoulder blades back, dont let them travel forward too much at the top of movement

  4. 4 weeks ago
    Anonymous

    Pre-fatigue the pecs first with a different exercise such as flyes.

  5. 4 weeks ago
    Anonymous

    30% incline, the usual first notch on the adjuster, puts you in a position where your chest is in front of your delts. Meaning you have to use more of your pecs to bench. It also let's you drop the bar on your chest lower, really giving you that deep pec extension rest position at the bottom of the lift.

    If you're doing flat bench and not feeling it, switch to 30% and NO ARCH. Stop arching. Arching turns incline into flat bench 2.0 and that's not what you want.

    30% incline, deep reps, no arch.

  6. 4 weeks ago
    Anonymous

    Watch one form checklist video.

  7. 4 weeks ago
    Anonymous

    Contract your traps but not your scapulas when you bench. Let your scapulas move between contracted and neutral, but not protracted (dangerous). If you lock your entire upper back like ye olde powershitters telling you to, it would interfere with your pecs' contraction and protraction and thus front delts would take over.

  8. 4 weeks ago
    Anonymous

    Stop doing what novice lifters do and instead do what advanced lifters do this is how you use your pecs

  9. 4 weeks ago
    Anonymous

    sounds like you're trying to lift the bar instead of putting your elbows together. pin your shoulder blades to the bench and then without rolling your shoulders forward, try to touch your elbows together.

    • 4 weeks ago
      Anonymous

      Sounds like a good cue ty

  10. 4 weeks ago
    Anonymous

    Retract your shoulders. It puts more mechanical tension on the chest. Putting your shoulders forward makes the serratus and chest hold the shoulders more while front delt and tricepts do the heavy lifting and aren't taken through their normal range of motion. Then you do a chest accessory preferably cable flies because you can cross the handles which will get a stronger contraction out of the chest because your hand crossed the medial line. That's all the chest is, it's a big adductor it brings the arms from the outside in. The more you can bring them without winging the scapula the better recruitment it will get.

  11. 4 weeks ago
    Anonymous

    As with 90% of these questions (for men anyway) the answer is
    LOWER
    THE
    WEIGHT
    Your front delts are taking over because you are using too heavy of weight. It's not always about big number push hard, sometimes you need to dial it back and get that mind muscle connection

  12. 4 weeks ago
    Anonymous

    Someone has so much time on their hands they made this cartoon.

    • 4 weeks ago
      Anonymous

      uh, how much time do you think it took to draw that cartoon?

  13. 4 weeks ago
    Anonymous

    >stop before touching your chest and full lockout hits triceps the most
    >alternate grip width for inside vs outside pecs and for tendon strength
    I only started growing at a decent rate when I stopped doing full rom. Also bring your abs to your chest to brace and keep your upper back solid. When you let your shoulders loose its all on delts. Also try thumbless.

    Oh and machines after only like 5 sets of bench after doing your other shit so you can go heavy again.

    • 4 weeks ago
      Anonymous

      >suicide grip
      >inner outer pec broscience
      >flex abs aka lose all

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