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  1. #1
    Registered User xRequiem's Avatar
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    Intentionally Using Less Pec During Bench

    Yes, you read the title correctly I'm looking to minimize pec(major) involvement in the bench press. I've lifted for several years but only recently discovered why my left pec is significantly smaller - Poland Syndrome. The majority of my pec major is missing on my left side. I've recently moved my grip in to what's considered a close grip bench so now im curious to see if there's any cues or other techniques I can use to minimize my pec activation in the bench press.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  2. #2
    Registered User 360365LAWS's Avatar
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    Originally Posted by xRequiem View Post
    Yes, you read the title correctly I'm looking to minimize pec(major) involvement in the bench press. I've lifted for several years but only recently discovered why my left pec is significantly smaller - Poland Syndrome. The majority of my pec major is missing on my left side. I've recently moved my grip in to what's considered a close grip bench so now im curious to see if there's any cues or other techniques I can use to minimize my pec activation in the bench press.
    Retract your scapula as much as possible. If it's not fully retracted then you're using more pec, especially at the bottom. I had a little pec tear that was starting to develop in my right pec and this has really helped me.
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  3. #3
    Registered User KCC86's Avatar
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    Elbows into your lats, transfer weight to the triceps.
    Bench - 265
    Squat - 305
    Dead - 375
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  4. #4
    Registered User golli1982's Avatar
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    Gear up and use a bench shirt
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    420/305/480 raw
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  5. #5
    Registered User ivanovichjones's Avatar
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    Originally Posted by golli1982 View Post
    Gear up and use a bench shirt

    the cheat shirt lol
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  6. #6
    Registered User ivanovichjones's Avatar
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    Originally Posted by golli1982 View Post
    Gear up and use a bench shirt
    the cheat shirt
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  7. #7
    Registered User KathleenRyan's Avatar
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    Using a football/multi grip bar that allows for a close neutral grip would probably also help isolate the triceps more, rather than a straight olympic bar.
    irl_vegeta
    The truth is, the game was rigged. Right from the start.
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