Feeling it in your shoulders to much on chest day? Try this...

[nuknuk]

If you are feeling it to much in your shoulders come chest day, maybe more so for tall guys. Try these tips.

1. Keep your head against the pad. When your head is back you can push your chest out. I see this alot on machines, guys put their head down, which brings the chest in, and the shoulders out. So keep that head back and chest out.

2. Bring the bar/handles/dumbells lower. THis will help you keep your elbows close to the body so less shoulder is envoled on the push. And on incline things keep the bar/dumbell over the chest through out the whole movement. Dont bring it over the the shoulders or head at the top.

3. Short stroke it. In other words keep the push more at the bottom and not going up but 1/2 to 3/4 ways up. This will help keep the shoulders and tris out of the reps, due to no lockout with each rep. Watch your speed on this. Keep it nice and strong, working the muscle, not just moving the weight. :bench:

 

[cenzo78]

On barbell flat bench, i try to crawl my shoulders down so my chest is poking out. I made a chest thread earlier this week, im pumped to use some of these tips in my next chest day which is sunday.

yo nuk, when are you going to put out a chest video? Your bicep video was the shit

 

[nuknuk]

On barbell flat bench, i try to crawl my shoulders down so my chest is poking out. I made a chest thread earlier this week, im pumped to use some of these tips in my next chest day which is sunday.

yo nuk, when are you going to put out a chest video? Your bicep video was the shit

well I tore my pec about 3 weeks ago, so unless you want to see me press 30lb dumbells, its not going to be that great. But I will get some videos out soon.

 

[The Dude]

I know I stick my head forward when doing pec deck. I'm not sure aboutother stuff. I'm going to have my g/f watch me and I'll work on it. Good post. Thanks

 

[nuknuk]

I know I stick my head forward when doing pec deck. I'm not sure aboutother stuff. I'm going to have my g/f watch me and I'll work on it. Good post. Thanks

Yeah pec deck is where I see it alot.

 

[chad55]

good info

 

[Chris250]

Great advice !!! good stuff your bringing to the board Nuky

 

[Presser]

And on flat bench dont touch the bar to your chest! It takes the weight off chest and puts it on your shoulders, all of this was great advice nuk nuk as chris said

 

[nuknuk]

And on flat bench dont touch the bar to your chest! It takes the weight off chest and puts it on your shoulders, all of this was great advice nuk nuk as chris said

Good point to add. :thumbsup:

 

[LeatherHead]

I also keep my feet on the bench so I don't arch my back... what are your thoughts about that?

 

[jtunderdog]

I dont lock out either. That seems to keep stress on my chest and not as much on shoulders. I also hang on the bar with a lat contraction for a few seconds before each set.

 

[dreww]

i go pretty wide grip since my arms are long and do 1/2 or 3/4 reps. whatever keeps tension on the chest. just push up til i feel the tension start to move to shoulder.

 

[saudades]

Excellent advice, nuk!