Targeting the sternocostal head can be done by using
the flat bench press with a wide grip.
right now my every other day routine consists of individual bicep curls 3 sets of 5, back rows (currently increased weight and at 3 sets of 10), Arnold press one side at a time (the one for the shoulders) and
flat bench press with each set increasing incline to target different sections of the pectoral mucles which right now it's 1 set of 10, 1 set of 8, and 3rd set of 7 to 8 on bench
The most well - known of the presses that target the pectoral region is
the flat bench press with the barbell.
Not exact matches
Even though the
flat bench barbell
press is one of the «Big Three» in powerlifting along
with the deadlift and the squat, and even though it is tremendously efficient it is not the be-all and end - all of
pressing.
The close - grip incline
bench press is another compound classic that will allow you to work tri's
with a greater range of motion compared to a close - grip
flat bench press.
Start your giant set
with dips, using the highest weight possible that allows you to perform 5 - 8 reps.. Then, grab a pair of dumbbells that are preferably about 30 % of the load you would use on dumbbell
bench presses for 10 reps. Lie down on a
flat bench and perform these movements in a consecutive order without taking any rest:
With an adjustable
bench you can perform
bench press flat / inclined.
This is the probably most worked part of the chest
with the
flat bench press.
Lie down on a
flat bench press and grab the bar
with a grip that is a little narrower than your shoulders width.
The dumbbell
bench press is performed by lying face up on a
flat bench with your feet firmly planted on the floor.
The
flat bench flye is performed by lying face up on a
flat bench with your feet firmly planted on the floor, and your head, shoulders and hips in contact
with the
bench, similar to the
flat bench presses mentioned above.
Flat bench, incline and decline
press, and shoulder
press can be done
with different adjustments.
The barbell
bench press is performed by lying face up on a
flat bench with your feet firmly planted on the floor and eyes directly below the bar on the rack.
When you want to build a bigger and more defined chest, people will often just stick
with flat bench presses or dumbbell flyes.
However there is one exception
with the
flat bench press.
You will be interested to know that the EMG shows a higher reading
with barbell
bench -
press than D / B
bench -
press,
flat, incline or decline.
The machine chest
press can be done
with different kinds of equipment: lying on a
flat bench, an incline
bench or seated
with a straight back.
Start
with the
flat bench and do one set of the barbell
bench press with a close grip until you reach failure at about 8 - 12 reps.
Alternate incline
bench press with flat bench press every push day (keep it as 4 × 5).
100 incline dumbbell
press (I know michael says
flat, but my upper chest lags, so I place the
bench on a slight incline and I make sure I mix up between a hammer grip to a straight grip to get the right pump in my chest... I get to about 65 reps very quickly
with about 15 lb weights, take about a 3 second breather, and do another 15 - 20 reaching 80 reps, get another 3 second breath, 10 more reps, and a quick last break and I pound out my last 10 reps for a 100 total Reps
What makes the power rack ideal, is that
with a decent set of weights and a
flat / incline
bench, you can perform almost all the major, heavy duty lifts like the
bench press, dead lifts, squats, jerk /
press etc...
You should also perform: 3 × 8 - 12 reverse - grip chin - up
with flat bench barbell
press superset (60 - second rest) 3 × 8 - 12 dumbbell shrug
with hyperextension superset (60 - second rest) 3 × 15 - 20 floor crunch
with bent - knee hanging leg raise (no rest).
Chest + Triceps * Incline
bench press superset with Incline dumbbell fly 4 sets x 6 reps * Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset
with Incline dumbbell fly 4 sets x 6 reps *
Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench dumbbell
press superset
with decline
bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps *
Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
Bench dips superset
with lying tricep extensions 3 sets x 8 reps * Close grip
bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset
with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset
with dumbbell kickbacks 3 sets x 12 reps
To be safe, do shoulder - friendly variations wherever possible (e.g. replace barbell shoulder
press with high incline neutral grip dumbbell
press; replace
bench press with neutral grip
flat dumbbell
press).
Ed would superset
flat dumbbell
bench presses with flat dumbbell flyes for 4 sets of 8 to 10 reps per exercise.
The sternocostal head is more highly activated in the
bench press with a wide grip and a decline or
flat bench angle, while the clavicular head is more highly activated in the
bench press with a narrow grip and an incline angle between 30 — 56 degrees.
Comparing four different angles of the
bench used during the narrow grip
bench press, Barnett et al. (1995) found a main difference in triceps brachii muscle activity between -18 degrees and 0 (
flat) compared
with 40 and 90 degrees.
Thus it appears that the decline and
flat bench press angles are superior to angles above 40 degrees and the
flat bench press may be optimal, which is in line
with the findings of Landin & Thompson (2010) noted above.
FIRST incline
press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline
press using thick bar 1 x 8 - 10 dumbbell
bench press 1 x 8 - 10
flat bench dumbbell flye 1 x 15 - 20 dumbbell
bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip
bench press 1 x 8 - 10 pushdown
with rope handle 1 x 15 - 20 close - grip
bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab -
bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm)
press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high
bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high
bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl
with E-Z curl bar 1 x 15 - 20 cable curl
with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff
with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg
press on angled leg
press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg
press calf raise 1 x 20 leg
press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work
with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
As
with the squat, the
bench press can be performed
with many variations to target areas of the chest more specifically — using the
flat bench will hit the middle of the chest, using an incline
bench press will work the upper pectorals (and serratus anterior), whilst a decline
bench press will hit the lower pectorals.
Pretty soon, our upper body workout started
with flat barbell
bench, incline barbell
bench, and decline barbell
bench followed by all three positions repeated for dumbbell
pressing.
With wide spacing, the anterior deltoid muscle was greater than decline and
flat bench press.