Also, in the incline bench, at the lowest position target your collar bone to target more upper chest. And following the same logic, low to high cable flyes.
Excellent discussion. I usually lower the seat on the pec dec, and my grip is about the same as your illustration. I bring my elbows in (but not too much) as I reach the squeeze as this helps to keep my shoulders from contributing too much. I guess you have to experiment a little to see which position is best for activating the upper pecs. I haven't tried tilting forward but I'll give that a try.
UPDATE: I tried tilting forward but my arms are too long and I the pec dec constrains full motion. However, I think it can be really good for those who are a little shorter or who have shorter arms. Really helps to activate the upper pecs.
Great video! I would love if you did a video about cambered bar bench. I'm wondering if it is a worthwhile exercise because it gets you into a deeper stretch in the bottom or if it doesn't add much because peak tension is when the arm is more at 90 degrees.
@@yoyoezzijr this video is probably destined for intermediate lifters or somewhat advanced newbies, if you can't feel the muscle you're trying to train then either you're doing something wrong like the movement path, the exercise or you just don't have enough mass to be able to feel them yet.
@@mustafacankafadar4223 as the advanced newbie in question, i would instead say if the muscle you thought you trained yesterday isn't sore today, you either didn't train hard enough or didn't train properly. like if your triceps are sore instead of your chest the day after benching. or maybe you just have a naturally strong untrained chest and naturally small untrained triceps, like me (i think)
@@YeahTheDuckweed That is not always the case, as long as you train with 2 reps in reserve before muscular failure then you will achieve hypertrophy but still not be sore. The soreness is a good sign that you did something but it doesn't equal to how much you've stimulated the muscle. If your triceps are sore a day after doing bench press then it's a good indicator that you've used your triceps more than usual compared to your pecs. Also I'm not sure if I understand the later part.
this makes a lot of sense. i do one day of pec deck and one DB flys for this reason. flys give you a little more freedom to angle and you can target upper/lower/ mid whatever you want better. it can be hard to get comfortable but if you go really slow you can use lighter weights and still destroy the muscle (in a good way)
Is it okay to use that bent elbow technique for just standard pec deck too! I’ve been doing this but people keep telling me I’m wrong. I still do it bc straight arms just doesn’t feel right to me
@@darrenjamrock2677 When I had my flat bench I would put a plate or 2 under one end to pitch it somewhat. Benching in that position will probably increase your capacity and aims a little higher on your chest. I've been thinking about incorporating reverse grip bench press too, wonder if the algorithm put your comment on my feed because I was talking about reverses grip near my phone
Sternum look like a nice tie 👔
Well done. Many incline bench machines are not doing much except working the front delts.
Love it. You can also add something behind your upper back to add stabilization in that leaned-forward position.
Also, in the incline bench, at the lowest position target your collar bone to target more upper chest. And following the same logic, low to high cable flyes.
Can you lower the seat? So your shoulders are lower than hands?
Thank you.. I will give it a shot...
Loving the content mate thank you
In fact, it's necessary to bend the elbow to avoid the long head bicep
Excellent video. Muscle fiber orientation don't lie!
For the algorithm
For the algorithm!✊🏾😂
Ok, great videos! Short, direct and anatomy based
Thanks for the insight
I missed this video and i hit my chest today 😭 will follow on the 2nd chest day
Thanks! How about dumbbells ?
Excellent discussion. I usually lower the seat on the pec dec, and my grip is about the same as your illustration. I bring my elbows in (but not too much) as I reach the squeeze as this helps to keep my shoulders from contributing too much. I guess you have to experiment a little to see which position is best for activating the upper pecs. I haven't tried tilting forward but I'll give that a try.
UPDATE: I tried tilting forward but my arms are too long and I the pec dec constrains full motion. However, I think it can be really good for those who are a little shorter or who have shorter arms. Really helps to activate the upper pecs.
Great explanation, thanks dude!
Great video! I would love if you did a video about cambered bar bench. I'm wondering if it is a worthwhile exercise because it gets you into a deeper stretch in the bottom or if it doesn't add much because peak tension is when the arm is more at 90 degrees.
It’s much easier to hit the upper pec in one of those adjustable cable cross over machines.
i naturally started doing this once i started doing peck deck for chest, if u dont feel the muscle u try to train u doing it wrong fellas
You dont need to feel the muscle you are training, but yeah..
@@yoyoezzijr this video is probably destined for intermediate lifters or somewhat advanced newbies, if you can't feel the muscle you're trying to train then either you're doing something wrong like the movement path, the exercise or you just don't have enough mass to be able to feel them yet.
@@yoyoezzijr yes u do, are u crazy?
@@mustafacankafadar4223 as the advanced newbie in question, i would instead say if the muscle you thought you trained yesterday isn't sore today, you either didn't train hard enough or didn't train properly. like if your triceps are sore instead of your chest the day after benching. or maybe you just have a naturally strong untrained chest and naturally small untrained triceps, like me (i think)
@@YeahTheDuckweed That is not always the case, as long as you train with 2 reps in reserve before muscular failure then you will achieve hypertrophy but still not be sore. The soreness is a good sign that you did something but it doesn't equal to how much you've stimulated the muscle. If your triceps are sore a day after doing bench press then it's a good indicator that you've used your triceps more than usual compared to your pecs. Also I'm not sure if I understand the later part.
Wow, great tip, thanks a lot!
this makes a lot of sense. i do one day of pec deck and one DB flys for this reason. flys give you a little more freedom to angle and you can target upper/lower/ mid whatever you want better. it can be hard to get comfortable but if you go really slow you can use lighter weights and still destroy the muscle (in a good way)
Great advice. I find I get a better contraction on the upper pec if my hand crosses the midline, so I do each arm separately.
Is there a dumbell or cable machine alternative for this exercise? Don't have that machine in our gym 😔
So, with only an adjustable bench and dumbbells you could just do something like a slight incline dumbell fly? Say, 15 degree?
Yep. Somewhere between 15º and 30º will suit most people best. Find the spot where it's loading your upper pecs and NOT your front delts very much.
ty
The barbell press will develop your upper chest Your traps and your shoulders.
i dont know how to include these but i will try and update my progress
Is it okay to use that bent elbow technique for just standard pec deck too! I’ve been doing this but people keep telling me I’m wrong. I still do it bc straight arms just doesn’t feel right to me
I imagine the anterior delts will get smashed too right?
If a person doesn’t have access to a pec deck machine, is it possible to get the same results with a cable machine and incline bench?
how to not have shuolder impingment when pressing?
I do dumbbell flys this way. My upper pecs are always sore the day after
Seems injurious
Good stuff..👍🏼
Ill try it
Can a reverse grip bench press replace an incline press or pec deck for the upper chest for those that only have access to a flat bench?
Alex Leonidas says yes
@@jl3114 Cheers bro 👍
@@darrenjamrock2677 When I had my flat bench I would put a plate or 2 under one end to pitch it somewhat. Benching in that position will probably increase your capacity and aims a little higher on your chest. I've been thinking about incorporating reverse grip bench press too, wonder if the algorithm put your comment on my feed because I was talking about reverses grip near my phone
Cool
Algorithm
I like the ai Covers. I dont know what the fuzz is all about. Ist simole and gets the Job done
th-cam.com/video/juyr3GaM9ZU/w-d-xo.htmlfeature=shared
This video suggested in my FYP. 😂
That is hilarious
@@The_Modern_Meathead you're literally dwarfed that guy.
Supp comm