Hey there guys,

 

I know this is very important to ask, but I would like to know if I'm right with this. So here's the question. In doing the Bench Press, as you bring down the bar near to your throat, it seems like it hit more on the upper chest? Did you ever encounter this one? Thanks in advance.

What's up Mike?!

 

Try to avoid bench pressing and bringing the weight down over your throat. You're right, it will hit the upper chest, but it's safer to stick to incline bench or high cable flies to target it.

 

If you are doing it over your throat, definitely use a lighter weight than usual - don't want to have you dropping the bar on your throat! Not good.

Hi @Mcmike,

 

For me bringing the dumbbells or barbels lower than a 90-70 degree angle is wrong. I dunno if I am right about this, but it affects your shoulders which, can cause injury. I know I quite don't have that chest yet; but everytime I lift, I just make sure I don't go too low. Because when I do, I feel the pressure on my shoulders and it gets quite uncomfortable. Below the colar bone is fine when hitting the upper chest when you are in an inclined bench.

 

Please correct me if I am wrong haha. Just sharing my thoughts on this. :)

Hey there Joe,

 

Thanks man! just having a little experiment ahahahahah.

 

Yeah it really hit my upper chest.. and so amazed by that time. But I just realized that it would be bad if I drop the weights (140lbs) on my throat.. for sure I will not able to survive that. hahahaha

Hey Michael!

 

Only lowering the bar or dumbbells to 90 degrees will work your chest, and you will see some growth.

 

However, for optimal GAINS, you should practice and get used to using full Range of Motion (ROM). This way you are stimluating the entire muscle, rather than just doing partial reps.

 

By not using full ROM, you might be more prone to injury too, because if your chest is ever stretched past the 90 degree ROM you train it in, something could snap or tear etc. This is true for ALL EXERCISES as well (think shoulder press, dips, squats etc.).

 

Full ROM leads to better gains and probably a bigger chest. If you aren't used to full ROM, it's normal for there to be some pain in your shoulders. Be sure to lower the weight at first to help your shoulders adjust, and work your way back up to your normal weight.

Hey there guys,

 

I know this is very important to ask, but I would like to know if I'm right with this. So here's the question. In doing the Bench Press, as you bring down the bar near to your throat, it seems like it hit more on the upper chest? Did you ever encounter this one? Thanks in advance.

Hey there guys,

 

I know this is very important to ask, but I would like to know if I'm right with this. So here's the question. In doing the Bench Press, as you bring down the bar near to your throat, it seems like it hit more on the upper chest? Did you ever encounter this one? Thanks in advance.

Mike,

 

Yes, these target the upper chest but you must be VERY careful as both your shoulders and pectoral/humerus tendon are in a very compromised position. If you do these very light, controlled, and stop if it causes any discomfort, they are another option to hit the upper pecs. I did these many years ago and the key was using a weight that you could lower and press slowly - no jerking or momentum :-)

 

John

Hey Michael!

 

Only lowering the bar or dumbbells to 90 degrees will work your chest, and you will see some growth.

 

However, for optimal GAINS, you should practice and get used to using full Range of Motion (ROM). This way you are stimluating the entire muscle, rather than just doing partial reps.

 

By not using full ROM, you might be more prone to injury too, because if your chest is ever stretched past the 90 degree ROM you train it in, something could snap or tear etc. This is true for ALL EXERCISES as well (think shoulder press, dips, squats etc.).

 

Full ROM leads to better gains and probably a bigger chest. If you aren't used to full ROM, it's normal for there to be some pain in your shoulders. Be sure to lower the weight at first to help your shoulders adjust, and work your way back up to your normal weight.

Wow! Nice! That's how it works. I do ROM, or partial ROM sometimes. But, most of the time when I am lifting more than the weight I can lift, I do it until 90 degree angle. For warmup set, I do below 90 degree angle. I just make sure I don't go below 70 degree if I am lifting weights which I know are too much for me. Maybe just to avoid unnecessary events. Trauma on injuries are living in my head, seriously haha.

 

Anyway, will keep that in mind. Will do it on my normal sets as a start.

Mike,

 

Guys got you covered on the guillotine press. It is a good lift for the upper chest but yes it is definately stressfull on your shoulders and should not be a staple in your routine. Incline flyes and press should be a staple in your routine. A couple other things you can try is reverse grip bench which has been shown to hit the upper pecs better than incline. Incline press activate the uppers 5% greater than the standard bench and the shoulders 85% more. The reverse grip(flat) bench will target your upper chest 30% more and be easier on your shoulder by bringing your elbows in more to your sides. It is safer to have a spotter but if you do not just set the bar on your chest and one at a time reverse your grip but do keep thumbs wrapped around the bar. This lift will be a bit akword and take some getting used too but do notice how during lockout the bar ends up over your face. Another thing to try is pre exhausting your chest. I superset incline flyes with incline press. The weight is alot less than you could normally do but the idea is to wear out your chest with isolation flyes and then hit them hard with pressed to finish exhausting them. Usually during presses you don't fully exhaust your chest muscles because your shoulders and tris will give out first. I do 3 sets, 12 reps incline flyes immediatley followed by 8 reps incline press. It will definatly give you something to think about the next few days. I'm sure it could be done in reverse as well by finishing exhausting your chest with flyes after your presses but since the majority of us do compound with isolation finishers this is a great way to change things up.