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  • Doberman
    replied
    Yes you are correct. I have done this as well. It doesn't give you the knotting up kind of contraction, but it will help. I believe elbow position is also important when you are talking about close grip since when you let your elbows flare your chest can come into play.

    One other exercise where you can use this technique is for lying db leg curls. The action of holding in the dumbbell in between your feet causes you to squeeze your feet together, which will enhance the contraction. Great exercise popularized by Mike Francois many years ago.

    The MAG Bars also do this. When you pull down the bar your palm pushes into the grip in a way that makes your lats flare and contract as you pull. I still can't recommend these enough.

    Once again though even with "feeling" the exercise you still need to progress...More weight, and, or more reps.

    Leave a comment:


  • smookey
    replied
    Doberman, good stuff in this thread. With the "intentions", I would think it would work the same on triceps if you pushed out as hard as you can on close grips, not the function of the triceps but thats where I always feel it when I spread the bar.

    Leave a comment:


  • Doberman
    replied
    Darn Kris, you beat me to it. That is a great hybrid exercise. I love movements like that. Reminds me of a Zottman curl; at least in concept.

    Leave a comment:


  • mentalflex
    replied
    Excellent advice Doberman.

    I'd like to add one exercise that Scott Stevenson has had me do to help bring up my chest:

    DB Press with Negative Fly (either flat or inclined) - So you press the DB's up like a normal DB Press but at the top you supinate your arms so your palms are facing one another and do a SLOW negative fly. At the bottom of the rep you have to bring the DBs back into your pressing position to repeat.

    Doing these in to 20-30RP range burns like no other. I find myself cursing Scott out when I do my static holds at the end of my RP reps.

    Also, keep in mind if you are struggling to bring up your chest and using DC training, then using triceps exercise that also place tension on the pecs works wonders.

    For example: Dips, Close Grip Bench (flat, decline, inclined & also in the smythe) and Reverse grip bench (flat or decline & also in the smythe) are some that first come to mind.

    Leave a comment:


  • Doberman
    replied
    I understand where a lot of you guys are coming from where if its working then keep doing it, but in the long run is he actually working his pecs? I got my flat bench up to 315 for reps, but my chest never improved. To say I was frustrated is an understatement. Progressive resistance is only one factor when considering progress. Muscle stimulation, which I'll admit can be over thought, is another. I've talked chest training with Pastor Pump and we both agree to get the best stimulation from the pecs you need to keep in mind that the chest is not just a pressing muscle. Once I did this my chest I can actually see my chest being a strong point. The other action is bringing the arms together. Some people may have a genetic predisposition to grow regardless of whether they do this, but others, like me need to keep it in mind. Also some people may be doing this and not even knowing it. Here are some other exercises that I feel work this action (pressing and pulling arms together):

    *Any of the Hammer Strength
    *Any DB Movements (Although I still recommend concentrating on form and control. Just pressing the weight without the mind/Muscle connection will take away the benefits)
    *Any Smythe Pressing movement where you utilize the "Intentions" Technique
    *Although I don't believe it would have it's place in most body building programs the TRX Pushups will do this nicely as well.
    *You can also try Dante's Pec Press. This really covers pressing and squeezing the pecs well.

    With all these options in mind (and I'm sure I missed some). None of them will do you any good unless you watch your form, and control the weight. Keep your head in the muscle you are working. As part of this advice I would add that you want to keep continuous tension on the muscle. Full reps are great for power lifting, but here we want to have the muscle supporting the weight throughout the set. As soon as you lose this tension and the muscle gets to rest.

    Just some thoughts. Sorry to hijack a bit.

    Leave a comment:


  • dakota1981
    replied
    Some stuff you should read. Insert spoon...

    http://intensemuscle.com/showthread....ighlight=chest

    Leave a comment:


  • kunimitsu
    replied
    As I say it is working, though just because something works, it does not mean it is the most effecient way. Hence why I thought I would post on here, just to get some feedback and ideas on the matter and if other people have noticed similar and what if anything they used to mix it up. It seems to be the only muscle that dosn't receive the soreness, before weight training and through my teenage years I had a completely flat chest, with a slight indent. It has always been my most focused and targeted muscle and also the slowest to grow. I might try a slightly higher rep range with a hand squeeze at top and see how it feels, I'll post back the results once I have come to a verdict.

    Leave a comment:


  • mentalflex
    replied
    I agree with Carlito. If you are beating your logbook AND seeing physiological changes, it is working.

    However, one thing you may want to consider doing is trying one exercise with a higher rep range. I find DBs work well in the upper rep ranges. It is possible that some muscles respond better to higher reps ranges in different individuals. The templates are just that, and sometimes certain adjustments need to be made to the standard rep ranges for the individual.

    Leave a comment:


  • grammo13
    replied
    John meadows has a video on how to use a band to learn to feel your chest too instead if tri and delts. Its almost simulating the same action as squeezing the bar together.

    Sent from my R800x using Tapatalk

    Leave a comment:


  • steel1970
    replied
    Originally posted by Doberman View Post
    This isn't an exercise that DC trains, but it is something that I've employed with a lot of success. The nickname and best description for them is "Intentions". I stole this from Chris Cook (well at least the name), but I had heard of it before hand. Basically, the best way I have applied this technique is to use the Incline Smythe Machine Bench Press. You will have to start out by cutting your weight in half. Then while preforming the exercise squeeze the bar and push your hands together. You don't want your hands to move, but you want to mimic bringing your arms together so that you will activate your pecs. You will have to slow the movement down as well, but try to move it quicker on the positive portion of the rep. If anyone tries it let me know. If you aren't doing DC or rest pauses you can extend the set further by letting go of the pressure of pushing your hands together. In essence you will have already pre-exhausted your chest, and when you stop the pressure and continue to press you will burn out any remaining fibers. Like I said, I've noticed a big improvement and I have weak genetics for chest development.
    I'm gonna try this sometime....

    Leave a comment:


  • Doberman
    replied
    This isn't an exercise that DC trains, but it is something that I've employed with a lot of success. The nickname and best description for them is "Intentions". I stole this from Chris Cook (well at least the name), but I had heard of it before hand. Basically, the best way I have applied this technique is to use the Incline Smythe Machine Bench Press. You will have to start out by cutting your weight in half. Then while preforming the exercise squeeze the bar and push your hands together. You don't want your hands to move, but you want to mimic bringing your arms together so that you will activate your pecs. You will have to slow the movement down as well, but try to move it quicker on the positive portion of the rep. If anyone tries it let me know. If you aren't doing DC or rest pauses you can extend the set further by letting go of the pressure of pushing your hands together. In essence you will have already pre-exhausted your chest, and when you stop the pressure and continue to press you will burn out any remaining fibers. Like I said, I've noticed a big improvement and I have weak genetics for chest development.

    Leave a comment:


  • pearlharbor1207
    replied
    If you are doing flat bb bench, I would suggest using the "search" feature on why this is not safe. I'm no expert, but people who are have recommended against this due to the high incidence of injury...

    Leave a comment:


  • AutoKal47
    replied
    is there a specific exercise that you "don't feel"?
    I'm thinking flat bench press specifically..
    Reason because I ask is because I recently kind of gave up
    on flat bb bench (after 10 years of it being my "main" chest exercise)
    I have long arms and bb bench just doesn't work well for people like me (Dorian Yates wrote a great article about it)
    I too wasn't experiencing DOMS on my chest, not like the other muscle groups anyway (I cause myself massive
    DOMS every workout, they don't necessarily mean grow, but hell they remind you of a darn good workout )
    and I was benching 3 plates in my last set (i'm only 156lbs)
    Flys, weighted dips and DB presses instead of BB all work my chest 10 times better.
    Yes bb flat bench is cool because you use a lot of weight but my chest
    developed much better and faster since I focus more on the other exercises
    Last edited by AutoKal47; 03-22-2012, 02:23 PM.

    Leave a comment:


  • Carlito Gambino
    replied
    If something's working don't change it.

    Leave a comment:


  • kunimitsu
    replied
    yeah I am beating the book and eating well, I have noticed a change in my chest shape and is fuller so the growth is there. Just curious if changing it up would increase the growth. It's not that I am unhappy with the results training exactly how I am, just making sure I am getting the most out of everyworkout.

    Leave a comment:

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