Chest - Technique

[Easto]

I think my technique is a little bit off in my chest presses. I've been dicking around with a few different things and I just can't pin point what's holding back my chest development. Basically I just don't think I am getting 100% out of my inclines, declines, etc.

Any anyone have some tips/hints on getting 100% out of these exercises. If my chest only grew as fast as my back and legs I would be pretty damn happy, LOL

[In-Human]

East, Is your grip wide, are you keeping your wrists straight, are you going heavy or you going higher reps, how much Incline, Decline are you using?...

[Massive G]

lot of technique to doing chest exercises correctly.What Im guessing is that one of your secondary muscles (either delts or triceps) is taking all of the load when you train chest.Depending on which one we have different ways of correcting this.
First off before you even lift the bar out of the rack you must squeeze your shoulder blades together and keep them that way for the whole set.This is going to pull your shoulders back and help to keep them out of the movement.try this and see if that helps.....I have a bunch more tips but Im too lazy to type them all out right now...LOL

[Easto]

My incline isn't very high, I would say 30 degrees, same thing with decline. I think my front delts are taking most of the beating. Granted, my chest does get pretty damn sore after a workout, I still think I can get more out of my workouts if I changed a few things up.

[Massive G]

try bringing your elbows down a little lower to take the shoulders out of the movement and bring the bar down to mid chest

[In-Human]

My incline isn't very high, I would say 30 degrees, same thing with decline. I think my front delts are taking most of the beating. Granted, my chest does get pretty damn sore after a workout, I still think I can get more out of my workouts if I changed a few things up.

Keep your chest high, sturnum out, shoulders pinned back to the pad, fool around with hand placement, depending on if you have any shoulder (rotator) problems you can find a spot where you can squeeze your pecs at the top of the movement for a split second, then control that negative...

[N8IA]

I remember a quote from jay cutler talking about having to put a little arch in his back to get his chest up. What I do not saying that my chest is anything to look at but I squeze my shoulder baldes together and when coming down think of your chest as opening up whith your shoulders being the hinges when coming down thinking the door is opening and when you reach the bottom the door is fully open than slam them shut. Another thing you can do is the old up an in technique this is with dumbells though where as you come a little across the chest at the top to get a little more of a contraction. just some thoughts

[In-Human]

N8, I trained with Boyer a few years ago and I remember him telling me this on training chest, "think of a string tied from your nips to your elbows, so concentrate on pulling your pecs together to get your elbows to come up", just one of those things from a old timer whos been training for years that stuck with me...

[ski]

I`d dump the declines in favor of weighted dips!

[SweatMachine]

Declines are a waste in my opinion

[In-Human]

East, Don't listen to the two old guys above me, they need some serious help...

[ski]

I find most people do declines to the lower part of their ribcage in a n effort to handle more weight.
Not saying this is you Easto,but if they did them with a wider grip, more to the neck, it would involve far more pec stimulation!

Just my 2 cc`s !

[ski]

Raul,Not to disagree with you because you do have a valid point if the declines are done correctly,but too many people use too much weight to boost the ego,bouncing the bar off their lower ribcage with almost zero pec stimulation.

Try lightening the load considerably and bringing the bar to the base of the neck/throat,with a wide grip.

You will automatically feel the difference.

If you decide to try it, be careful as it can be rough on the shoulders, and should be done after a good warmup.

[In-Human]

if the declines are done correctly,but too many people use too much weight to boost the ego,bouncing the bar off their lower ribcage with almost zero pec stimulation.

You know you have a good point, but sounds like Flat Benching big time, I think you must have very good form to handle big weight on Declines as well as Inclines, the angle of the dangle can cause some problems, not to mention the rush of blood to your head on Declines...

[Massive G]

I disagree with the comments about declines to the neck or thereabouts.I do not believe that it is necessary to come any higher than bar at nipple level.My rotator cuff hurts just thinking about declines to the neck