Pec activation

[BeastBuilder]

I'm not a bodybuilder but I have a better chest than many bodybuilders and this is possibly because I am stronger than most.

I sense a "Pec Off" :pfft:

[Dr Squat]

I'm not a bodybuilder but I have a better chest than many bodybuilders and this is possibly because I am stronger than most.

I sense a "Pec Off" :pfft:

I said many, not all!

There are plenty of bodybuilders with better chest development who lift a lot less than me. But they are all strong. And getting strong has got to be the first step.

[Dr Squat]

Here is a link to an article I wrote. It's about the bench press but as I said:

big bench=big chest

You might find some of the content useful. If not disregard. :oops:

http://biggerstrongersmarter.wordpress. ... nch-press/

[BeastBuilder]

I'm not a bodybuilder but I have a better chest than many bodybuilders and this is possibly because I am stronger than most.

I sense a "Pec Off" :pfft:

I said many, not all!

Must be all those PBs you've been setting on DBs lately :pfft:

[Wyldfyre]

Must be all those PBs you've been setting on DBs lately :pfft:

Dat pump, 10x10.

[Pabs]

Here is a link to an article I wrote. It's about the bench press but as I said:

big bench=big chest

You might find some of the content useful. If not disregard. :oops:

http://biggerstrongersmarter.wordpress. ... nch-press/

Thanks for linking the article you wrote mate. It was a good read and it's nice to know me and my sons may just be doing SOMETHING right after all.

Apart from being exceedingly hairy. We're pros at that.

[Dr Squat]

Must be all those PBs you've been setting on DBs lately :pfft:

Anyone who gloats about PBs on dumbbells should be shot.

[BeastBuilder]

Must be all those PBs you've been setting on DBs lately :pfft:

Anyone who gloats about PBs on dumbbells should be shot.

B-bb-bb-but i hit the 22.5s for 7 and a half yesterday with only a little bit of help from my spotter and then drop setted to the 15s for 8 with 3 forced reps to make 11.... You're telling me this doesn't count as a PB ?... :cry:

[Wyldfyre]

Must be all those PBs you've been setting on DBs lately :pfft:

Anyone who gloats about PBs on dumbbells should be shot.

B-bb-bb-but i hit the 22.5s for 7 and a half yesterday with only a little bit of help from my spotter and then drop setted to the 15s for 8 with 3 forced reps to make 11.... You're telling me this doesn't count as a PB ?... :cry:

That would put your max at approximately 30s for 1, then.

[BeastBuilder]

Anyone who gloats about PBs on dumbbells should be shot.

B-bb-bb-but i hit the 22.5s for 7 and a half yesterday with only a little bit of help from my spotter and then drop setted to the 15s for 8 with 3 forced reps to make 11.... You're telling me this doesn't count as a PB ?... :cry:

That would put your max at approximately 30s for 1, then.

1RMs on DBs, next biggest craze for getting a Chest like Arnolds ?

[Dinahlady]

If you don't wanna get a trainer then why don't you video your bench or get a mate to, then post it up for suggestions etc?

[Kalidane]

If you don't wanna get a trainer then why don't you video your bench or get a mate to, then post it up for suggestions etc?

2 sets of batteries charged and standing by for tomorrow! If I can't see any probs I'll put it to the audience.

I'm hoping with the good info in this thread that I just need to rep hell out of it with the basics nailed every time although I'll not be too fussy with feet and arch this time around.

Here is a link to an article I wrote. It's about the bench press but as I said:

big bench=big chest

You might find some of the content useful. If not disregard. :oops:

http://biggerstrongersmarter.wordpress. ... nch-press/

Nice dude - stayed up late last night checking out your articles

[tomsammce]

What do the fat powerlifters know about pec activation. (jk)

Dbs are where the big chests are made brah.

Doc, I ran outta fanta and Tim tams so didn't read that blog but don't u think a big bench press is more about set up, strong tris, lats and delts more than a big chest?

I hardly get a good chest activation when I got heavy on bb but I do on db.

Thoughts?

[trainlikeafreak]

agree tom i get a much better contraction using DB's esp on incline..but in saying that i dont have a good chest lol

[tomleegolf]

LOL, once you build a chest isn't it easier to bench more weight? Because as the chest gets thicker the distance the bar has to travel to contact the chest decreases. So a bit of a double whammy, you have more muscle to push the weight and the ROM decreases.

[Dr Squat]

What do the fat powerlifters know about pec activation. (jk)

Dbs are where the big chests are made brah.

Doc, I ran outta fanta and Tim tams so didn't read that blog but don't u think a big bench press is more about set up, strong tris, lats and delts more than a big chest?

I hardly get a good chest activation when I got heavy on bb but I do on db.

Thoughts?

My point is that you need to get stronger on basic movements. I prefer to use BB as the core movement and use DB movements as an accessory. The same could work if you swapped it around. For me the incline BB is the king of chest movements.

Don't get carried away with the pump Thomas. I bet those press ups at crossfit give you a massive pump. But you still have a chest like an 8 year old girl. Be patient. Get really strong on basic pressing movements and your chest will grow. As will the rest of your upper body.

[Dr Squat]

LOL, once you build a chest isn't it easier to bench more weight? Because as the chest gets thicker the distance the bar has to travel to contact the chest decreases. So a bit of a double whammy, you have more muscle to push the weight and the ROM decreases.

Not sure what your point is Tom? But I do know that your chest will grow if you get stronger.

One of my issues with DBs is form. The ROM decreases as the weight goes up. You need to fully stretch at the bottom or you are wasting your time. Lifting more weight and gloating about PBs doesn't necessarily mean you are getting stronger.

[HarryB]

This is an interesting debate. From my perspective I could bench (for me) a lot of weight early on but had little to show for it but big delts and big triceps. Chest was flat as a pancake. However that strength did translate into heavy db pressing and heavier flyes so when I transitioned to those I found I started to grow and was able to change hand position and angles so I could feel my chest working.

Once I had established what I was trying to feel I was able to make the bench press more about feeling my chest contract and work.

I do think it's good to get some power happening and spend your time in the trenches doing that. But I would never discount actually forcefully activating the muscle you want to work not matter what exercise you are doing.

Horses for courses I guess, some guys bench and grow easy from it and others don't.

[severe]

LOL, once you build a chest isn't it easier to bench more weight? Because as the chest gets thicker the distance the bar has to travel to contact the chest decreases. So a bit of a double whammy, you have more muscle to push the weight and the ROM decreases.

inb4strong/asian/gets/pec/implants

[Riccardo]

I've always had the best results from flat barbell pressing coupled with dumb bells on a slight incline. I tried switching to flat dumb bells but felt like I wasn't making progress. Maybe I just wasn't sticking with it long enough.

[musclenz]

You can analyse your flat bench press any way you like. In the end you do not get proper "Pec Activation" from doing flat bench. Get all your chest workout into incline BB, DB & SmithM/C press & flyes. Finish off with cables if you are trying to get definition. There is still a place for heavy flat bench as a compound movement but it does not isolate pecs anatomically well.

[Dr Squat]

You can analyse your flat bench press any way you like. In the end you do not get proper "Pec Activation" from doing flat bench. Get all your chest workout into incline BB, DB & SmithM/C press & flyes. Finish off with cables if you are trying to get definition. There is still a place for heavy flat bench as a compound movement but it does not isolate pecs anatomically well.

I think it is we need to be careful not to underestimate the importance of building a base. Flat BB (and incline and decline BB) will play a big part in giving you that foundation. I agree that they might not islolate the chest but is that really important when you are just starting out or if you don't have a chest. What's wrong with building a big set of shoulders and triceps. This foundation will serve you well down the track. Not a lot of point doing cables if you don't have a chest.

[musclenz]

You can analyse your flat bench press any way you like. In the end you do not get proper "Pec Activation" from doing flat bench. Get all your chest workout into incline BB, DB & SmithM/C press & flyes. Finish off with cables if you are trying to get definition. There is still a place for heavy flat bench as a compound movement but it does not isolate pecs anatomically well.

I think it is we need to be careful not to underestimate the importance of building a base. Flat BB (and incline and decline BB) will play a big part in giving you that foundation. I agree that they might not islolate the chest but is that really important when you are just starting out or if you don't have a chest. What's wrong with building a big set of shoulders and triceps. This foundation will serve you well down the track. Not a lot of point doing cables if you don't have a chest.

The subject was "Pec Activation" not shoulders, arms, lats & back activation :clubbed:

:pfft: :pfft: :pfft:

[Dr Squat]

Lol. Keep prescribing those crossovers bro. :wink:

[Kalidane]

Okay I think I have the video linked at last.

I'll have to have a session or two with PT but it'll be a bunch of weeks until I have a chance to do that.

Thursdays session went as follows:

20xbar

20x20kgx2

12x30kg

8x30kgx4

8x40kgx2 (first set is the vid)

5x40kgx4

The last rep on the last two sets were on the brink of failure so I left it there. The session being one of data gathering not weight or volume. Doing two long warm up sets after the bar set seemed like a great warmup. Plenty of time under tension and got some blood moving. Drifted into full lockout in later sets too make it easier on the forearms.

All sets videoed but they pretty much all show the same thing. Low left side and wobbly legs. Wasn't aware of either until I went through the vids. Forearms not vertical at the bottom but the bench uprights are right where I need to have my hands for that to happen.

Any tips on resolving these issues and anything I can't see is much appreciated. Also keen to see side-on vid of good form as I was really surprised at the arc described by the elbow. No idea what it should look like.

Started getting cramps in the glutes and hip flexors which was a first so maybe the bottom half of my setup isn't a train wreck.