Training The Chest: What You Need To Know!

**webmaster** · 12-10-2003, 04:56 PM

Well we now know to go as heavy as possible with good form to get maximum muscle overload and hypertrophy and we also know that routines need to switched regular to prevent the muscle adaptation process. Find out what else you need to know to continuously make gains!

http://www.bodybuilding.com/fun/chesttraining.htm

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AJbuilder · 12-10-2003, 06:27 PM

Great article Scott!

You really gave a lot of tips to both new and experienced lifters!

BigKazWSM747 · 12-10-2003, 07:33 PM

good article scott! Congrats on getting your article up at BBing.com!

12-10-2003, 07:41 PM

Does anyone proofread this stuff? This article was so mistake-ridden, I had a difficult time focusing on the content. You say elbows tucked, but then have a picture showing elbows out???? I know you get free stuff for posting articles, but at least show some pride in your work and fix your mistakes.

BigKazWSM747 · 12-10-2003, 07:43 PM

...what picture are you talking about with the elbows not tucked? I only see the one with a slash through it.

A-rod · 12-10-2003, 07:45 PM

Overall a real good article IMHO

Overload · 12-10-2003, 09:26 PM

Good article. Simple to read and to the point. My chest routine is based on your exercises of flat, incline and dips. I love it.

Congrats on making the article section of bb.com

AJbuilder · 12-10-2003, 09:45 PM

Quote:

Originally posted by Unregistered
Does anyone proofread this stuff? This article was so mistake-ridden, I had a difficult time focusing on the content. You say elbows tucked, but then have a picture showing elbows out???? I know you get free stuff for posting articles, but at least show some pride in your work and fix your mistakes.

there are two pictures if you look closely

one picture on the left is the elbows tucked in
the one on the right is the one with the elbows tucked out

i do admit there are several grammatical mistakes in the article.

ty454 · 12-11-2003, 06:28 AM

To me it seemed the pics were backwards as well. When someone says elbows tucked in, I see it as meaning exactly as shown in the picture on the right with the red slash through it. Then immediately below the pic you say:

"This is the same for bench pressing. Bench pressing is all about generating force. You can generate far more force with your elbows in a tucked position compared to an "elbows out" position."

So why make the green circle on the arms out pic and put the red slahs through the tucked in picture?

Maybe it just comes down to better defining what is meant by "tucked in".

MainGain · 12-11-2003, 07:12 AM

I'm sorry for the newbie question.... But I am also confused by the "elbows in" "elbows out" question. Which is the proper form? Should I keep my elbows in or out?

Overload · 12-11-2003, 09:26 AM

To work the chest more, elbows out.

MainGain · 12-11-2003, 09:44 AM

Quote:

Originally posted by Overload
To work the chest more, elbows out.

Thanks for the clarification Overload

BigKazWSM747 · 12-11-2003, 06:30 PM

Quote:

Originally posted by MainGain
I'm sorry for the newbie question.... But I am also confused by the "elbows in" "elbows out" question. Which is the proper form? Should I keep my elbows in or out?

for a better lift (more weight) use the tucked elbows.

A-rod · 12-11-2003, 07:38 PM

Quote:

Originally posted by BigKazWSM747
for a better lift (more weight) use the tucked elbows.

I prefer elbows in too .........

12-12-2003, 01:57 AM

I think this article doesn't have a logical background. Having shorter range of motion instead of a longer one? Can you explain why? Then why don't we just do 1/4 squats to build quads? Doing half benches to protect deltoids? Sounds like 'squat is hazardous to the knees'. These statements can't go further than being personal training ideas.

Overload · 12-12-2003, 10:18 AM

Quote:

Originally posted by BigKazWSM747
for a better lift (more weight) use the tucked elbows.

That may allow you to move more weight but I don't think it hits the chest as hard because elbows in use more triceps then elbows out IMO.

AJbuilder · 12-13-2003, 08:49 AM

Quote:

Originally posted by Overload
That may allow you to move more weight but I don't think it hits the chest as hard because elbows in use more triceps then elbows out IMO.

that is kind of true but i think it depends on your grip

if you take a narrower grip or closer grip and keep your elbows tucked in it targets the triceps more( sorta like a close grip bench press movement) but if you take a wider grip and keep your elbows tucked in then it targets the chest using more force imo.

AJbuilder · 12-13-2003, 08:49 AM

Quote:

Originally posted by Overload
That may allow you to move more weight but I don't think it hits the chest as hard because elbows in use more triceps then elbows out IMO.

that is kind of true but i think it depends on your grip

if you take a narrower grip or closer grip and keep your elbows tucked in it targets the triceps more( sorta like a close grip bench press movement) but if you take a wider grip and keep your elbows tucked in then it targets the chest using more force imo.

AJbuilder · 12-13-2003, 08:49 AM

Quote:

Originally posted by Overload
That may allow you to move more weight but I don't think it hits the chest as hard because elbows in use more triceps then elbows out IMO.

that is kind of true but i think it depends on your grip

if you take a narrower grip or closer grip and keep your elbows tucked in it targets the triceps more( sorta like a close grip bench press movement) but if you take a wider grip and keep your elbows tucked in then it targets the chest using more force imo.

**scott_donald** · 12-14-2003, 09:44 PM

thanks for the positives it was done in less than a couple of hours for midians sticky adn just got asked by bb.com if they could post it... i gave them the info and they obviously put in the pictures etc....

**scott_donald** · 12-14-2003, 09:46 PM

Quote:

Originally posted by Unregistered
I think this article doesn't have a logical background. Having shorter range of motion instead of a longer one? Can you explain why? Then why don't we just do 1/4 squats to build quads? Doing half benches to protect deltoids? Sounds like 'squat is hazardous to the knees'. These statements can't go further than being personal training ideas.

its hardly half benches... just trying to make the distance more practical....

cjdawg1069 · 03-15-2004, 08:09 PM

The part about your elbows being tucked arn't you advocating that people use the elbows tucked while benching motion? Looking at the two pictures side by side of pressing motions, it seems there is a light red sign going over the right picture implying that, that form is incorrect. Although isn't that one form your saying to use? Got a little confused sorry for stupidity.

user23960508710789 · 07-12-2005, 06:55 PM

If the article was aimed at weightlifting/powerlifting then it was great but if it was aimed at bodybuilding then it has some bad advice IMO.
There's some great tips on how to lift very heavy weight, but lifting very heavy weight by tucking the elbows in among other things won't lead to the best muscle gains.
But again i'm not sure if it was aimed at power or appearance.