How to Bench for a MASSIVE Chest (Hint… you’re doing it wrong!)
Are the results of your bench pressing, sore shoulders & a flat chest? Time to do things right. Here Ben ...
Exercise Execution
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Chest Presses
Guidelines for all chest pressing movements
(unless specifically stated otherwise)
- wide foot-stance for stability (medium for pushups)
- keep hands just outside of shoulder-width and wrists directly above the elbows; forearms should remain vertical throughout, perpendicular to the ground where you are strongest in the range (especially at the bottom)
- at the top, pull shoulders back, then let elbows follow (almost 2 separate movements)
- at the bottom, retract shoulder blades together and contract everything in the back
- contract the pecs hard to come back up and bring the humerus across the body; focus on squeezing the elbows towards each other across the midline
- when sitting / lying against a support (a bench for example), focus on pushing the body / trunk backwards into it (as opposed to pushing the weight away from the body)
- contract glutes and abs throughout to avoid any lower back arch
- when performing incline pressing movements, pay extra attention to avoiding any arching of the lower back
Barbell Bench Press – Flat / Incline / Decline
Note that the wrists are directly above the elbows
- Exercise Specific:
- Shove hands ‘inwards’ throughout (‘intent’).
Dumbbell Bench Press – Flat / Incline / Decline
Note that the chest is up, though there is no arch in the lower back
- Exercise Specific:
- bring hands up only until directly inline with shoulders at the top (don’t come inside them)
- max stretch of chest at the bottom (should result in elbows coming well below shoulders)
Clavicular Barbell Bench Press
- Exercise Specific:
- choose a lighter weight than you would typically use for an incline bench press
- grab bar in position that ensures wrists will be directly above elbows at the bottom
- bring barbell right down to throat with elbows up high
- at the bottom, pause / get a good stretch (2-3 seconds) while attempting to pull shoulder blades back and elbows to the ground
- ‘attempt’ intent (shove inwards throughout)
- if not really feeling the exercise in the pecs, instead of pushing the bar straight up and down (90º) try moving it at a ‘slightly’ forward angle (80 – 85º or so)
Dumbbell Bench Press with internal rotation
– Flat / Incline / Decline
Internally rotated at the bottom
- Exercise Specific:
- palms facing shoulders at the bottom
- finish at the top with hands neutral
Dumbbell Bench Press with external rotation
– Flat / Incline / Decline
Rotating during the ascent
- Exercise Specific:
- begin with a neutral grip at the bottom
- twist into an internally rotated position at the top
- keep hands outside of elbows throughout
Machine Chest Press – Flat / Incline / Decline
- Exercise Specific:
- neutral elbow position (about shoulder height)
- initiate from the ‘outer’ pec
- try to ‘shove’ handles / hands towards each other throughout (‘intent’)
One-Arm Hammer Strength – Flat / Incline / Decline
- Exercise Specific:
- use the relaxed arm to stabilize the body to prevent any twisting of the torso
Pushups – Flat / Incline / Decline
Note that the hands are directly below the elbows
- Exercise Specific:
- space hands just outside of shoulders & shift weight forward over the top (maintain this)
- come all the way down until the chest touches the floor
- push the ground away to come back up (don’t try to ‘lift’ body up)
- ‘shove’ hands inwards (intent) throughout and keep back flat
- maintain contracted glutes and abs locked to keep core tight (no sagging of the hips)
Plyometric Pushups – Flat / Incline / Decline
Note that the body remains rigid / in a straight line from head to toes
- Exercise Specific:
- for beginners or intermediate trainees: perform pushing off a flat bench (as depicted in the image above)
- for advanced trainees: perform as directed from the floor (no bench) + for an additional optional level of difficulty if able to push-up hard enough, try clapping your hands together quickly on the ascent
- place hands, just outside of shoulder-width apart with legs straight out behind so that the body forms a rigid horizontal line from head to toes
- come all the way down until the chest touches the bench / ground
- explode up as high as possible so that hands and torso are no longer in contact with the bench / floor (attempt to maximize the distance achieved at the top each time)
- squeeze chest when extending arms (‘shove’ inwards while concurrently exploding away)
- consciously remain in control of the negative as hands regain contact with the bench/floor
Cable Press
Note that it’s fine to place one front of the other if needed to maintain stability
- Exercise Specific:
- Unless directed otherwise, position cables to just below shoulder height (arms should be slightly below parallel to ground at the bottom of the movement)
- take a big step forward
- execute by pressing the weights directly in front
- be extra focused on keeping the core tight to remain stabilized throughout
- if / once you are using a weight that makes it extremely difficult for you to remain stable, it’s okay to perform seated on a bench with a back support for assistance.
Dumbbell Press-Fly – Flat / Incline / Decline
- Exercise Specific:
- on the way down, rotate the palms into a neutral grip (palms facing) and descend per a standard ‘dumbbell fly’ with slightly bent elbows.
- on the way up, press the weight up per a standard ‘dumbbell press’
Dumbbell Floor Presses with Bands
Neutral-Grip depicted here
- Exercise Specific:
- place a band flat across the ground; lie down on top of it (back to ground) so it aligns with the pecs from underneath
- ask a training partner or someone else to raise the ends of the band straight up so it is stretched somewhat; fully extend arms and grasp the band at the highest point each hand can reach
- maintaining a firm grip of the band so that it remains stretched at it’s current level, have training partner place a dumbbell in each hand
- at the top of the movement, pronate the hands (turn them inwards)
Machine Floor Presses
Neutral-Grip with bands depicted here
- Exercise Specific:
- when laying on the band / ground, make sure the band aligns with the pecs from underneath
- focus on being explosive from the bottom, and really reach for the roof at the top, squeezing hard
Seated Incline Clean & Press
Neutral-Grip depicted here
At the top after sitting up using the core
- Exercise Specific:
- This exercise is best used as a finishing exercise
- Start Position: sit tall (not with your back against the pad) with palms facing each other & dumbbells resting on thighs
- Step 1: lie back, then press / lower the weights, touching them briefly to the shoulders at the bottom
- Step 2: immediately, holding the dumbbells stable using the biceps, contract abs to sit up with control returning momentarily to the start position.
