ATTN: Ceaze + Members that have longer arms and are struggling with chest development

Discussion in 'Fitness & Nutrition' started by Patrick Bateman, Jun 10, 2007.

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  1. Patrick Bateman

    Patrick Bateman Active Member

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    I remember Ceaze posted a tidbit randomly that I decided to follow because my chest was lagging and wasnt growing for quite some time, I tried a lot of shit and was mostly trying to develop my upper chest with heavy incline etc.

    Anyways ceaze posted something about doing more decline for people with longer limbs who tend to be shoulder-inclined while benching, which was me. My shoulders woudl take over per se and the pecs would get less work with any movement BESIDES decline bench, decline dumbell presses, I have been starting out with both, HEAVY, and my chest has fucking developed like I never expected. So I just wanted to throw that out to anyone with similar problems and give a shout out to ceaze with that and say thanks, it works....
     
  2. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    i used to have that problem before i started pulling my shoulders / shoulder blades back against the bench.

    i'll try the decline first when i switch routines.
     
  3. JustBlazin

    JustBlazin Ironic Punishment

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    nice, thanks for the info... i have been going the incline route as well... i'll switch it up and see
     
  4. dmaestro

    dmaestro New Member

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    what part of your chest are you bringing the bar down to while doing decline?
     
  5. Skeletor

    Skeletor Guest

    I wish my gym had a goddamn decline BB bench. We only have free decline's and I don't think I'd be able to get heavy enough DB's up safely on one of those.
     
  6. GOGZILLA

    GOGZILLA Double-Uranium Member

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    yeah thats going to completely fuck you skeletor
     
  7. Skeletor

    Skeletor Guest

  8. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Don't be gay. Set the dumbells down on each side of the bench so they are laying on the plates. Then get situated on the bench and pull up one dumbell at a time. Lay back and throw them up.
     
  9. xSteveO

    xSteveO Guest

    it's easier than you think. Sit on the decline bench, set the weights on your knees, when your ready to fall back, lift up the db's and take them to your chest and fall back with it. momentum pretty much takes over the movement from there
     
  10. Patrick Bateman

    Patrick Bateman Active Member

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    yeah its really not that hard of a fucking process with any weight, the same as a regular bench if not easier IMO. sit up on top of it lock legs in place db's on your knees drop down and rep it out bitch
     
  11. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    :noes:
     
  12. ralyks

    ralyks New Member

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    :noes: You're back
     
  13. black jesus

    black jesus OT Supporter

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    I also made this switch, and noticed good results over a 3 month period.
     
  14. Layman

    Layman New Member

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    Good to know. I have similar issues.
     
  15. jared_IRL

    jared_IRL OT Supporter

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    Nice.

    I started doing more decline work because of some article I read over at T-nation... Don't remember the article though...

    I was having the same issues as Patrick.

    Seems to be working for me too.. But i've only been doing it for a month. We'll see where i'm at in another month...
     
  16. Jsweet

    Jsweet Ouch, denied.

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  17. jared_IRL

    jared_IRL OT Supporter

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    Thats a cool article...

    I've actually eliminated flat bench from my routine... I go from incline barbell to incline dumbell, do decline dumbell, and finish with decline barbell...

    Chest day was this morning, so i'll try that squeeze press next week...
     
  18. RalphL

    RalphL Active Member

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    I'm having problems with pec development.
    I'm thinking of doing 3 sets of incline db bench and 4 sets of decline db bench from now on. I'm following pur's routine. What's everyone's input on this?
     
  19. Mass

    Mass Active Member

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    i remember reading a study a while back where they would have guys do chese movements then give them MRI's or something afterwards to see how much hypertrophy they got, and decline dumbell according to them was the best movement to do.
     
  20. DTR rex

    DTR rex New Member

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    I don't have long arms, but when benching I often used to have my shoulders taking most of the load as well. A wide grip on decline BB bench and a lot of heavy decline DB movements also helped me take care of that problem.

    I think way too many people overlook the solid benefits of decline chest movements.
     
  21. antihero

    antihero OT Supporter

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    i suggest you try to knees way. Watch how ronnie does it in his video. thats the way ive always done it and cant imagine doing it your way with heavy weights.
     
  22. antihero

    antihero OT Supporter

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    probably wrong to criticize before trying it, but doesnt it seem like the squeeze press would put a lot of emphasis on your tris?
     
  23. BrownWalrus

    BrownWalrus New Member

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    Hm...i'm short, only like 5'6, but i might try decline anyways because i've done it once before and it actually felt pretty good. Question for you guys, when you do bench, flat/incline/decline, any, do you lock out or do you only go about 2/4 3/4 way up? I've seen Ronnies vids and heard in quite a few places that fully locking out puts stress on your triceps (which is obvious) and takes tension away from pecs, so then...do you lock out fully or not? Do you need the extra work on triceps from bench if you have a seperate tricep day anyways?
     
  24. DatacomGuy

    DatacomGuy is moving to Canada

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    I love decline presses.. nice burn.
     
  25. Knucklehead Zoo

    Knucklehead Zoo New Member

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    .

    I'd like to know, too.
     
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