Went back to my old gym today, they have one of those old school "pumping iron" incline benches that are just set at a certain angle. Any way I havent used that incline press in a long time, used it today and noticed that my front delts took up most of the work. How do I eliminate my shoulders from the incline? Do I need to used less weight and widen my grip? Any suggestions? Thank You!!
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11-04-2009, 09:52 AM #1
Question about shoulders and incline press
Native warrior on the streets and in the sheets.
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11-04-2009, 10:01 AM #2
I take it you were using barbell press...
Unfortunately, It's always bothered me that most fixed incline benches are fixed at too steep an angle to actually focus on your pecs, of course your anterior delts and the clavicular portion of your pecs share the work but you still can't really focus on pecs at that high angle.
Solution: Get an adjustable incline bench and wheel it over to the squat rack and set up the incline barbell press to a lower angle (~30degrees?)
That is if you really want to do barbell incline because you can always use dumbbells .... as with all chest exercises you need to keep your scapulae retracted.Last edited by askthetrainer; 11-04-2009 at 12:22 PM.
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11-04-2009, 10:14 AM #3
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11-04-2009, 10:33 AM #4That is if you really want to do barbell incline because you can always do decline.... as with all chest exercises you need to keep your scapulae retracted.
The bold should be "use dumbbells" not do decline.... doing 10 things at once...Contact me about our author Program
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11-04-2009, 10:42 AM #5
Why should you keep your scapula retracted in any chest exercise? I heard many things, but I would say it limits the protraction (use of serratus anterior) and have more focus on horzonital adduction on the shoulder joint for maximum chest recruitment.
What are your thoughts?http://www.TorontoFitness.org - Toronto's #1 Fitness Related Website
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11-04-2009, 10:52 AM #6Contact me about our author Program
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11-04-2009, 12:16 PM #7
lol duhh I shouldve thought of that!! Thanks man, yeah I like to throw in the barbells so I can use a little more weight, I workout alone so I cant go quite as heavy as I want with the dumbells its a pain in the ass to get em up in place, same as shoulder presses with dumbells, its actually harder to get the weight up in place then it is too actually press it lol, dont want to hurt myself either.Native warrior on the streets and in the sheets.
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11-04-2009, 02:06 PM #8
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11-04-2009, 02:45 PM #9
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11-04-2009, 03:18 PM #10
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11-04-2009, 04:06 PM #11
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11-04-2009, 04:16 PM #12
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11-04-2009, 04:31 PM #13
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11-05-2009, 02:45 PM #14
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Yup you're exactly correct. I was going to say the same thing actually but you beat me to it. I can tell you're experienced man props to you.
Remember when you're ready to do bench press that you have to pinch your scapula together, like he said, and NEVER concave your shoulders in. Keep the chest proud throughout the press
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11-06-2009, 03:42 PM #15
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