Occlusion Training: Lift Light to Mass Up
In matters physiological, the process of occlusion has largely negative connotations. Occlusion, meaning to shut off or obstruct, of a ...
Exercise Execution
BEING VIEWED NOW
- All
- Back / Lats
- Biceps
- Chest
- Coaches Corner
- Delts
- Exercise Execution
- Hormones & Physiology
- Legs
- Nutrition
- Premium Articles
- Supplements
- Training
- Triceps
How to Ensure Consistent Progression
Worried about overtraining? MI40 Top Gun Bryce Bahm is here with some simple steps you can take to byass the ...
Leptin: A Key Hormone in Controlling Hunger and Losing Fat
A new year has begun and now is the time to carve off that holiday excess. As fans of this ...
The Young and The Restless: Weight Training for Special Populations
Is it true that resistance training stunts growth in adolescents? And can lifting really reverse the ageing process in older ...
The Essentials of Bodypart Specialization: Chest Training
Let’s face it – seeking out the right information can be confusing whether you are a bodybuilder or just an ...
The Effects of Carbohydrates on Insulin – Part 3: Post Workout Carbohydrates
What you need to know in review: Carbs have a direct effect on the release of insulin Insulin is considered ...
See More
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.
