Bench Press

Flat Bench Press

The flat bench press exercise is considered the “granddaddy” of all chest movements. In fact
“benching” is thought to be one of the mainstay movements in the entire weight-resistance training
exercise inventory. Many trainees consider that the bench press would be the exercise of choice if
only one movement was to be permitted. Many other members of the weight-training population
offer a completely opposite assessment of the worthiness of the bench press stating that the bench
press exercise is the least effective of the chest movements. It can be noted that most of the highlyrecognized
names of the weight training game developed huge chests with the bench press as one of
their most relied-upon movements.
The bench press is a “power
movement” and as such it has earned
great popularity over the years with all
athletes involved in weight resistance
training. Power lifters and bodybuilders
alike have tested themselves on the
bench press movement from the inception
of weight -resistance training as a
measure of one’s strength and fitness
level.

The lure of bench pressing can be
found in both the proposed tangible
(growth and development) resultants as
well as the intangible (psychological
effects) of the ego- inflating sense of
supreme power associated with being
able to press a “substantial” amount of
weight. The competitive spirit of the
athletes is brought out with the performance
of the bench press exercise.
Even those athletes more concerned
with the developing of the shaping and
contouring of their musculature more
than in just developing their strength
are most frequently pre-occupied with
the amount of weight they can handle
in comparison to their colleagues in the bench press.

As is the case with most of the power-oriented movements, the bench press exercise can bring
out the best or (as it often happens), the worst in an athlete. The realization of being able to press
more weight than one’s colleagues can provide major inspiration in the attainment of new plateaus.
Unfortunately, it can also induce trainees into serious injury as a result or “overdoing it” in their bid
to add ill-advised poundages. Safe, efficient chest training can only be accomplished with a Strong
sense of reality and a conscientious approach to weight selection and to the correct exercise execution.

Movement Analysis
There is a high-risk of injury associated with the bench press movement. There is a prevalent
concern over the prospects of being “pinned” under the bar when attempts are made to implement
the advocated “progressive resistance” principle. The use of intelligent weight-selection would
represent the initial step in reducing the risk of injury. A spotter should be utilized whenever possible
to allow for the safe, efficient application of this highly-beneficial but potentially risky movement.
The use of intelligent weight
tion would represent the initial step
in providing for reduced potential
for external injury.

The risk of internal injury is
greater as there are several common
flaws in technique that can easily
occur creating a high degree of risk
for the athlete. Most of the internal
injury risk can be readily avoided
with the proper resistance selection
and correct movement methodology.

Common Causes of Injury

Increased Duress upon the Shoulder Joints
Whenever an athlete is injured during the application of the bench press exercise it is rarely the
chest muscle that is injured. Occasionally a trainee may pull or tear a pectoralis muscle but generally
the injury incurred is one that attacks the shoulder joint. When too much weight is used, the shoulder,
elbow and wrist joint must bear the brunt of the weight of the load. The neural-impulsing that is
supposed to be directed into the pectoralis muscles instead goes to the stabilizing area of the shoulders.
The muscles in the shoulders are often unable to handle the heavy loading that was applied with
the development of the chest in mind. The result is that the joint is forced to bear the burden of the
load which frequently duresses the area to a dangerous level. As well, the elbow joints can become
injured if too much weight is applied as they are often forced to become involved in support of the
shoulder joint.

Dl-advised Poundages Induce flaws In Technique
Using too much weight most assuredly will result in a number of serious flaws in technique
which will hamper growth and development potential and more importantly, expose the trainee to
high injury-risk. When the chest muscles are overpowered due to the use of too much weight, the
trainee is often encouraged to resort to a hip-thrust action at the initiation of the concentric contraction
phase of the lift. Frequently, the hip thrust is of such enormous force to force the trainee up
onto the toes which creates an exaggerated arching in the back.

Lower Back and Shoulder-joint Injury Risk
Exaggerated arching of the back creates a jamming of the facet-joints of the lower lumbar region
and can cause injury to the vertebrae and supporting discs in the area. As well, the arching action of
the back changes the angle of the movement application and the trainee can easily suffer shoulder
damage at the conclusion of the lift due to the strain that is applied to the joint when the barbell is
re-racked in the exaggerated posture.

Increased Eccentric Phase Speed-of-Contraction
As well, when too much weight is used there is a general tendency to allow the forces of gravity
to take over control of the movement in the concentric contraction phase. The forces of gravity
combined with the overloaded bar can easily overpower the muscle’s resistive power which results in
great stress being exerted upon the shoulder joints. Rapid speed-of contraction movement applications
during the eccentric phase can easily aggravate ligaments and tendons.

Dangerous “Bouncing” Resultant
When too much weight is used and increased rate of contraction results there is a tendency to allow
the resistance to come down out of control which encourage a dangerous “bouncing” action of
the bar as it comes down to the desired area of the chest. Depending upon the angle of the pressing
application (decline incline, supine, the trainee can be at high risk of both external and internal injury
risk.

Each Angle Carries Specific Risk
The supine bench press application could see the train~ bouncing the bar off the chest which
could result can result in a bruised sternum which in severe circumstances could invoke death. Allowing
the weight to come down too quickly during the decline bench press application could see the
bar coming down into the area of the throat as balancing is sometimes difficult in this movement and
the margin for error is small. No need to outline the negative ramifications associated with being
struck in the throat with a loaded barbell. Another danger of allowing the weight to come down too
quickly is that the bar will be lowered to the area of the ribs. If the bar bounces off the ribs, serious
injury is a virtual certainty. If the weight is permitted to travel through the eccentric contraction too
quickly on the incline bench press application the trainee is at risk: of being stuck in the chin or the
mouth with the bar. It is essential to lower the weight slowly and with strong muscular control.

Reduced Motor-unit Recruitment
In addition to the high risk of external and internal injury associated with bouncing, the considerations
for reduced growth and development potential should further detract the trainee from using
the bounce technique. If the weight is permitted to travel through the eccentric phase with increasing
speed the opportunity to apply strong muscular contraction in the eccentric phase sticking-point is
lost. As the weight is permitted to travel through the sticking-point by virtue of gravitational force
the muscle is not encouraged to contract against the resistance which robs the individual of an opportunity
to provide for a strength increase.

“More Bounce to the Ounce”
Another negative ramification associated with -bouncing is that it is difficult to monitor progress
when the bar is allowed to bounce off the chest. Bouncing also encourages an accompanying springing
action of the hips as they are thrust upward off the bench. This springing action is often so severe
that it induces the trainee to come up onto the toes which forces the back into an exaggerated
arc. The angle of application is now altered and it is difficult to assess how much work is being produced
by the fibers of the pectoralis major and how much impetus is being provided by the sur100
rounding muscle groups.

Effectiveness of Exercise Difficult to Measure
As well, there are a number of aspects to the lift that are difficult to measure with respect to applied
momentum when a bouncing action is used. For example:
- How far was the resistance permitted to travel with increasing speed in the eccentric phase in
preparation for the bouncing action into the subsequent concentric contraction?
- With how much force was the bar permitted to strike the chest?
- How far upward was the bar permitted to bounce before muscular force was applied to the lift?
- How much springing impetus was applied to the lift with respect to hip-thrust and springing-uponto-
the–toes actions?

Overload Principle Difficult To Apply
When a bouncing action of the bar and a springing hip-thrusting action are used it is extremely
difficult to apply the overload or progressive-resistance principle with any degree of efficiency or
safety. If the muscles are not encouraged to recruit additional fibers as a result of applied momentum
being permitted to be incorporated into the movement, then the ability to increase the resistance
rests with one’s ability to increase the magnitude of tile applied bouncing of the bar and thrusting of
the hips. Obviously such actions do little to increase the muscle’s affinity for motor-unit recruitment
and such flaws in technique can invoke serious injury.

To Lock-Out or not to Lock-Out
A major controversy surrounding the execution of the bench press movement is whether to utilize
a fully-extended arms position or not during the completion of the concentric contraction. Many
weight-training experts advocate the notion that extending the arms to the full lock -out position can
create strain upon the shoulder and elbow joints. What might be significant is that “blocking-out”
does not mean “snapping-out” and as such the fully-extended arms position can be considered a natural
one and that as long as the movement is performed with smoothly slow speed-of-contraction
movement applications there is no need to assume that the joints would be at risk.

Injury Risk Related to Partial Extension
As well, a less than fully-extended position of the arms encourages a rapid change in direction
between the concentric and eccentric contraction phases of the lift. Should the trainee begin to experience
fatigue during the application of the set, the weight can come down out of control as the required
amount of fibers have not been activated for the eccentric contraction phase of the movement.
By extending the arms fully, the trainee can pause at the top of the lift and make certain that
the weight is balanced before initiating neural-impulse firing into the desired region of the chest muscles
before commencing the eccentric contraction. Both internal and external injury can be significantly
reduced with the benefit of additional control as provided by the pause at the completion of
the fully-extended arms position.

Considerations for Hand Placements
There are several variations of hand placements that can be applied for the bench press movement.
The recommended hand placement is the natural grip displacement. The natural grip allows
for a right angle to be formed between the forearm and the upper arm which provides the safest and
most efficient placement for the development of the chest. Wide grips are utilized to expand the pectorals
but can create stress upon the shoulders. Other grips include the shoulder width and justoutside-
shoulder-width and just-inside-shoulder-width band placements. The shoulder-width and
just-inside-shoulder-width band placements hit the anterior deltoid heads more significantly and thus
are not as effective in providing for accentuation of the pectorals. Generally speaking, shoulder width
and inside would more highly-activate the triceps, while wider grips would highly accentuate the pectorals.
Note; the closed-grip bench press application is considered a triceps exercise and as such is
outlined in the section devoted to triceps training.

Considerations for Growth and Development Potential
The clavicular head of the pectoralis major is activated during the final portion of the lift when
the humerus of the shoulder joint is flexed. If the arms are not fully-extended the clavicular head is
not fully-activated which creates an imbalance in development between the clavicular and sternocostal
heads.

Considerations for Elbow Position
The elbows should be held away from the body in effort to place the accentuation of the pectoralis.
If the elbows are held in close to the body the pressing movement more strongly accentuates
the shoulders (anterior deltoid head), and the triceps. Also, the elbows should be positioned under
the bar as opposed to behind the bar in order to alleviate strain on the ligaments and tendons of the
shoulders.

Considerations for Foot Placement
The feet should be placed squarely upon the floor and maintain in the full-sole contact throughout
the entire movement application. If the heels of the feet are lifted from the floor it is a sign that a
lifting of the hips is being used to add momentum into the lift. If the bench is too high to allow for a
full-foot contact with the floor a raised platform should be used to provide support.

Normal Anatomical Position for the Body
Frequently, trainees are instructed to raise their feet up onto the bench in order to provide support
for the back. The concave region of the back that results from the contact of the back and the
gluteals with the bench is a natural one in that it represents the normal anatomical position. As such,
the lower back should not be seen as being in trouble if there is a space hollow between the bench
and the spinal area. If the feet are brought up onto the bench this hollow region is not removed the
knees would have to be brought up to the chest in order to flatten out the concave area.

Dangers Associated With Knees-to-chest Position
Bringing the knees up onto the chest can be dangerous. If the trainee suffers any loss in balance
(which can easily occur particularly when performing high-end sets or striving for new plateaus),
there would be no support available in order to stabilize the load. The trainee would be in danger of
slipping off the bench before the legs could be brought down to the floor in effort to gain required
support. Even if the trainee is able to avoid falling off the bench the imbalance of the bar would
create uneven pressure upon one side of the body. A resulting whipping action of the body could
easily occur, creating significant torque upon the body which would wreak havoc on the entire vertebral
column which could easily tear the ligaments and tendons in the shoulder. If a Smith Machine is
being used the knees can be brought up to the chest as the balance problems are removed with the
machine application.

Summary of Correct Exercise Execution
- Assume the correct preparatory position by lying on the bench with the feet placed flat on the
floor. Remember, if the bench is too high to allow for a flat-foot placement on the floor then use
a raised platform for support of the feet. Do not bring the feet up onto the bench.
- Grasp the barbell in a natural pronated-grip hand placement and remove it from the rack by
pressing the weight upward. Bring the barbell overhead so that it is aligned with the mid-point of
the chest and make certain the elbows are positioned out wide from the body not close in to the
sides of the body and that they are placed beneath the bar not behind it.
- Press the barbell upward to the fully-extended arms position and hold for a count before initiating
the eccentric contraction phase of the movement.
- Slowly lower the weight by directing strong neural-impulses into the muscle of the chest. Remember
to keep the elbows wide.
- Complete the eccentric contraction phase of the movement by lowering the weight to a point
that is just above the mid-line of the pectoralis major. Remember, no “bouncing”. The bar
should barely kiss your chest.
- Initiate the concentric contraction phase of the movement by extending the arms upward and
slightly backward in order to provide maximum accentuation of the pectoralis major. It takes
concentration to affect the backward motion of the bar. Note: Beginning trainees should learn
the correct movement methodology involved in the proper angle of application of the bar before
attempting to add weight. Those trainees suffering from shoulder problems may want to avoid
this approach. Others with sound shoulders will want to train light at the outset in order to learn
the proper technique involved and then add weight carefully. Many advanced trainees usually
push the bar slightly downward and outward and then upward and backward but this can create
potential injury problems for the beginning trainee so it advised against at this point.
- Complete the concentric contraction of the movement by raising the bar to the fully-extended
arms position. Remember to utilize slow speed-of-contraction movement application and avoid
snapping-out at the conclusion of the lift. You will also want to maintain contact with the bench
with the entire contact surface of the back and gluteals and maintain contact with the floor with
the heels in order to avoid incorporating momentum into the movement.

Keys to the Lift
- Concentrate fully in directing maximum neural-impulsing into the muscles of the chest in order
to alleviate the accentuation of the burden of the load to be taken up by the shoulders.
- Avoid “snapping-out” at the conclusion of the concentric contraction phase of the movement.
- Avoid the natural tendency to bounce the bar off the chest during the completion of the eccentric
contraction.
- Maintain contact with the bench with the entire contact area of the posterior region of the body
and maintain contact with the floor with the heels in order to avoid incorporating momentum into
the movement application.

Incline Bench Press
The incline (barbell) bench press is utilized
to develop the upper portion of the
chest. The fundamental principles associated
with the bench press movement as
outlined in the supine bench press exercise
remain. There are a couple of key considerations
to take into account with respect to
the specific application of the incline version
of the bench press movement.

Importance of Elbow Position
Magnified
There is a tendency to press outward
as opposed to directly upward against gravity
especially when fatigue begins to set in
during the set. It is imperative that the trainee
maintain the under-the-bar position in
effort to encourage the correct movement
application. Should the elbows be allowed
to move behind the bar, it would encourage
the forward direction of the movement
application. Because of the inclined angle,
the forward direction of the movement
application could cause great strain upon
the shoulder ligaments.

Differences in Grip and Lowering Position
Two more differences between the supine and incline movement
applications can be seen with the applied hand displacement and the
area of concentration of the finish position of the eccentric contraction.
The incline bench press should be applied with a slightly narrower hand
placement than that normally used in the conventional (supine) bench
press exercise. A shoulder-width or just-slightly-inside-shoulder-width
grip would be recommended. The resistance is lowered to the upper
portion of the chest at a spot just below the clavicle. If the trainee has
developed a tendency to bounce the bar off the chest the dangers of
such practice are greatly increased with the application of the incline
bench press application as the weight would be bounced off the clavicle
which could easily result in a fracture.

Tendency to Arch the Back
There is an even greater tendency to arch the back in effort to apply
a more advantageous angle of application during the performance
of the incline bench press exercise than in the supine version of the
movement. The trainee is induced into arching the back into a backward
“C” configuration in effort to apply a more powerful horizontal
body position. If you feel compelled to arch the back in order to complete
the lift this indicates that the weight is too heavy. Arching the
back destroys the premise of the incline application at and at worst can
cause serious damage to the vertebral column of the lower lumbar region.

Most Angles Too Severe
Another major consideration associated with the incline bench
press exercise is the determination of the optimal angle to be applied
for the most effective performance of the exercise. Most gyms have
fixed angles on their incline benches. I don’t know if the gym equipment
manufacturers ever trained at all or if they all got together and just
decided that somewhere between horizontal and vertical would be a
good place to start in establishing the correct angle to work with. Most
of the angles are structured at 60-70°. Such severe angles are not effective
as they accentuate the shoulders (anterior deltoids), and do not
provide emphasis upon the desired region of the upper chest.

25-30° Optimal
A more desirable range for the angle of the incline would be 25-
30°. If the incline benches are fixed at incorrect angles utilize a Smith
Machine or improvise by placing a platform under the regular bench. You will want to make sure that
the bench that you are using has a safe cradle for the weight and that a slight angle will not allow the
weight to slip out of the cradle.

Closer Grips for Inner Pectoral Region Development
In order to accentuate the inner region of the upper portion of the chest a narrow grip (8- 12
inches) Smith machine application has shown itself to be extremely effective. The Smith machine
allows for a consistent vertical movement application and encourages maximum fiber recruitment
due to the “same-line” exactness attributed to Smith machine training.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Incline Bench Press are repeated from the
conventional (Supine) Bench Press exercise, with the
exceptions outlined above.

Keys to the Lift
- You will need to press upward directly against gravity,
and not outward.
- Make certain to maintain the desired elbows-underthe-
bar position. You may want to utilize greater
wrist-extension to facilitate the maintenance of the
correct position.
- You will want to be careful to avoid arching the
back.

Decline Bench Press
Another variation of the bench press movement is
the decline bench press exercise. The decline variation is
designed to accentuate the lower area of the chest. Some
experts have deemed the decline press “a waste of time”.
Others have stated that the decline press builds the lower
region of the pectorals but that such development
only serves to provide for a less than desirable “sagging”
affect of the “pecs”. The suggestion put forth in this
report is that the decline bench press has proven to be a
very effective exercise in the mass mover category for
many weight training students and as such is a mainstay
power movement in this chest exercise portfolio.

There is no evidence to support the notion that the
decline bench press is a “waste of time” as overall development
of the chest muscles can be aided by the inclu-
sion of the decline angle application to the bench press exercise. As
well, the performance of the decline bench press exercise would not
encourage an imbalanced physique if the chest program included a variety
of movements nor should the trainee suffer from a “sagging”
problem if a well-balanced chest routine is utilized.

Decline Angle can Invoke Balance Problems
The decline angle of the exercise promotes a pressing outward lineof-
application during the concentric contraction phase of the movement.
As it is, the decline angle places extra pressure upon the deltoids;
if the bar is pressed outward the strain on the shoulders is magnified.
An effective manner in which to encourage the correct pathway of application
is to bend the wrist back slightly (wrist-joint extension). Bending
the wrist slightly will encourage the elbows to come forward under
the bar and not left behind the bar. With the elbows in the proper position,
the desired vertical line of application should be easier to affect.

Putting on the Brakes
As well, the decline angle also encourages a natural tendency to
press the bar backward behind the head at the conclusion of the lift. If
the line of the movement application is behind the head, the shoulders
can be strained upon the completion of the lift. It is imperative that the
trainee stop the movement before the bar is behind the head. Stopping
the backward movement of the weight is not easy once the contraction
is under way; strong concentration is required in order to “put on the
brakes” at the conclusion of the lift.

Dangers Associated with “Bouncing”
The bar should be lowered to the bottom of the pectoralis major
and should not be brought down to the ribs or the abdominals nor
should it be brought down to high near the area of the throat. Obviously
any bouncing action of the bar could invoke serious-even lifethreatening
injury. Even bouncing the bar off the lower chest can result
in drastic negative ramifications as the xiphoid process bone could easily
be broken with the result being that the fragmented bone could be
pushed into the spleen causing severe hemorrhaging in the area. Those
trainees who are in the habit of applying a “bouncing” action of the bar
would be well-advised to stay away from the decline bench until they
have cured themselves of the habit of “bouncing”.

Angle of Application Often Too Severe
As evidenced with the incline bench press movement there is a tendency among trainees to use
too great an angle for the movement application. While the decline press allows for a greater angle to
be applied than in the incline variation, a severe angle will make it difficult to apply the movement
with the correct line of application. If the angle is too severe the bar will be encouraged to be
brought down either too low on the chest or too high near the throat and facial area. In addition, a
severe angle will reduce the effectiveness of the exercise. A 30-35° angle would be as far as you
would want to stretch it on the decline application in order to provide for maximum stimulation of
the chest and to alleviate the risk of potential pressure being exerted on the shoulders.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Decline Bench Press are repeated from the
conventional (Supine) Bench Press exercise, with the exceptions outlined above.

Keys to the Lift
- You will want to make certain to lower the bar to the desired region of the lower chest, neither
too low to the rib cage nor too high to the throat.
- You will want to avoid the urge to bounce the bar off the lower chest or, even worse, the rib
cage during the completion of the eccentric contraction phase.
- You will need to concentrate fully on pressing the bar upward in the line of true-vertical, not
outward.

Machine Bench Press
There are several types of machines available for bench pressing and can be utilized to great advantage.
Machine “benching” provides a different accentuation upon the muscles due to the principles
of isokinetic contraction (please note that the machine diagrammed to the left is a variation of
a machine bench press that does not involve a CAM and as such offers an isotonic contraction). It is
recommended that the use of machines be interspersed with free-weight training as the exclusion of
free-weight training could reduce overall growth and development due to the loss of benefits of muscle
fiber hypertrophy attributed to isotonic contraction training.

Reduced Injury-Risk Attributed to Machine “Benching”
In addition to providing for a specific accentuation upon the muscle fibers which can produce
enhanced shaping and overall definition of the muscle, the machine application provides for the additional
benefit of reduced injury-risk. The risk of being struck or pinned beneath the bar is removed
as there is a safety handle that provides a margin of clearance for the body.

Machine Bench Press Applications

Vertical Bench Machine Press
The vertical or seated bench press machine provides
a mass mover exercise that is unique in that the
movement and the resistance do not travel in the
same line applied in a horizontal plane. The resistance
(plate-stack) travels in a vertical direction but the
movement is applied in a horizontal direction. The
effects upon the muscles of the chest are different
than in conventional bench pressing applications that
see the resistance and the movement going in the
same direction. As well, the risks associated with
pressing a weight upward over the body directly opposing
gravity are removed with the vertical press
machine.

Incline Bench Machine Press
The benefits of the incline bench press machine
include the lack of necessity of balancing a barbell
overhead where external injury risk is a factor. As
well, the fixed movement application associated with
machine bench pressing allows for maximum fiber
recruitment and a safe application of the movement.
The isokinetic contraction also provides for a variation
of muscle contraction to be applied in the incline
version of the pressing movement which can provide
additional growth and development benefits.

Decline Bench Machine Press
The already-mentioned benefits associated with
machine bench pressing applications are once again
evidenced with the decline bench machine. An additional attribute is the one that allows for the performance
of the movement to be applied in a sweeping angle of application that sees the resistance
first heading outward, then upward, and finally in a backward direction. Such application stimulates
the two heads of the pectoralis major and also incorporates the involvement of the pectoralis minor
thereby providing for enhanced growth and development potential.

Increased Safety Factor
There are a number of safety factors related to the machine bench press application that are even
more magnified during the performance of the decline press movement. The removal of the necessi-
ty of having to balance a barbell allows for the avoidance of the risk of smashing the barbell down
into the facial area or bouncing the barbell off the rib cage during the completion of the eccentric
contraction phase of the movement. The fixed angle of application also eliminates the risk of coming
too far back with the barbell during the completion of the concentric contraction phase of the lift.

It should be noted however that while machine pressing is considered safer than conventional
free-weight pressing, injuries can easily occur if proper form and correct exercise execution are not
applied. The trainee must utilize a sensible weight and concentrate fully throughout the entire movement
application in order to provide for a safe, efficient utilization of the highly-effective machinepress
movements.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Machine Press are repeated from the conventional
free weight (supine) Bench Press exercise, with the exceptions outlined above.

Keys to the Lift
- Utilize slow speed-of-contraction movement application.
- Maintain the wide-elbows position.
.. Accentuate the Pectoralis and reduce the emphasis exerted on the forearms.

Pullover Exercises

Pullover Exercises

The inclusion of the pullover movements at the conclusion of our report on the muscles of the chest
might be considered an example of “putting the cart before the horse”. The pull-over movements are
often considered the fundamental basis of chest muscle construction as they provide the foundation
for the development of the chest. The pull-over movements provide activation of the serratus anterior,
pectoralis minor, and the intercostals muscles of the rib cage and are also instrumental in stretching
(an possibly expanding) the rib cage. The specific benefits attributed to the pull-over exercise
dictates that they should be considered an essential component of any chest program. The pull-over
movements are presented last in effort to leave a lasting impression upon the reader as to the importance
these highly-specialized movements can play in the growth and development of the chest region.

Movement Analysis Considerations
Several variations Possible
There are a number of variations of the pull-over movement that are possible
- barbell or dumbbell;
- long-bench or cross-bench;
- bent-arm or stiff-arm.
For purposes of facilitation, the barbell long-bench (stiff-arm and bent-arm) movements will be
outlined as will the dumbbell cross-bench bent-arm movement.

Correct Breathing Patterns Crucial
No matter the type of pu1l-over exercise applied, the considerations for correct breathing patterns
are of crucial importance. For example exhaling during the eccentric or concentric phases of
the movement will hamper the activation of the intercostals muscles. Exhaling during the movement
(either eccentrically or concentrically will also serve to de-stabilize the rib cage and subsequently reduce
the activation of the surrounding muscle. Exhaling too early will leave little air in the chest cavity
resulting in a loss of intrathoracic pressure making lifting extremely difficult.

It should be clearly stated however that holding one’s breath could be extremely risky particularly
to those individuals who have suffered from heart ailments (notably high blood pressure) and as such
they should be encouraged to not use the pullover
exercise. Remember, the breathing actions
(inhalation and exhalation) should occur at the
finish position of both the eccentric and concentric
phases of the movement application.

Long-bench Stiff-arm
Barbell Pullover
The long-bench stiff-arm pull-over exercise
is one of the most beneficial movements that an
aspiring weight-resistance trainee can apply in
effort of attaining a high-level of chest development.
The pull-over movements receive little
credit or attention and as such, the omission of
this very effective exercise must be considered
one of the great oversights in all of weightresistance
training. The stiff-arm movement is
considered a basic approach to pull-over training
and is thus presented first.

Movement Analysis

Proper Form and Application Essential
The stiff-arm pull-over movement places
significant exertion upon the shoulders and
specifically upon the rotator-cuff due to the
long lever arm of the stiff-arm application.
Slight elbow-flexion is not only permitted but recommended in order to reduce the risk of injury to
the shoulders. It is advisable to work with very light weight and to apply slow speed-of contraction
movement applications in this one in order to provide for the safe, efficient utilization of this highlybeneficial
exercise.

Summary of Correct Exercise Execution
- Sit upon the end of a bench and grasp a barbell in a closed grip (6-9 inches; depending upon desired
effect). The closer the grip, the more the accentuation will be on the mid-line of the chest.
Bring the barbell up onto your lap. Utilizing a pronated grip draw the barbell up onto the chest
area while leaning back until reaching the prone position on the bench.
- The head can be on the bench or suspended slightly off the end of the bench. Beginning trainees
attempting this movement for the first few times would be best advised to keep the head upon
the bench for added stability. Also the head off the bench posture encourages an arching-of-theback
response.
- The barbell should be at the mid-point of the chest. Utilizing the standard pressing movement
extend the arms and press the barbell upward until the arms are in the fully- extended position.
- Initiate the eccentric contraction phase of the movement by slowly lowering the arn1S downward
and back. You will want to use a natural full-range arcing motion to gain the most effect
from the exercise. You will need to concentrate fully on resisting the forces of gravity which are
substantially magnified with the extended lever arm.
- Complete the concentric contraction phase of the movement by slowly bringing the weight to a
halt at shoulder level. Some trainees who have highly-flexible shoulder structures may want to
bring the weight a little beyond parallel height but they would want to approach this added ROM
application with caution. You will want to resist the natural tendency to raise the hips off the
bench in manner of offering a cushioning effect in response to the burden of the weight.
- You will want to avoid the tendency to bounce the weight at the conclusion of the eccentric contraction
in effort to provide a springing action into the subsequent concentric phase of the
movement.
- Slowly begin the concentric contraction phase of the movement by raising the arms upward in a
natural fully-extended arcing motion. You will want to resist the urge to bend the arms in effort
to ease the burden of the load as such action will severely reduce the effectiveness of the exercise.
- Complete the concentric contraction by drawing the weight to a halt when the barbell is fullyextended
over the mid-point of the chest. Some trainees advocate bringing the weight farther
through the ROM but the effects of the exercise are not increased with such approach thus,
bringing the weight to the suggested mid-point of the chest will provide sufficient stimulation.

Keys to the Lift
- Utilize light weight and apply slow speed-of-contraction movement applications.
- Maintain contact with the bed with the hips throughout both the eccentric and concentric contraction
phases of the movement. No arching the back is permitted.
- Concentrate fully on utilizing strong neuralimpulsing
of the chest in effort to alleviate
the activation of the shoulders during the
eccentric and concentric contraction phases
of the movement.
- Be careful not to apply any bouncing action
at the conclusion of the eccentric contraction
phase of the movement.

Long-bench Bent-arm
Barbell Pullover
The bent-arm variation of the long-bench
stiff-arm pull-over allows for the opportunity to
utilize a heavier weight in a pull-over movement
application. The significance of the heavier
weight is that increased stimulation of the serratus
anterior is provided. It is imperative however
that the trainee utilize a sense of reality in the
selection of the resistance to be used. If too
much weight is used there will be a resulting
arching-of-the back action which can cause
damage to the lower lumbar region.

Movement Analysis
In addition, the shoulders become vulnerable
to injury due to the added strain imposed
upon them by overly-optimistic assessments of
proper weight selection. The purpose of the
bent-arm variation is to provide a measure of
safety in allowing for heavier resistance to be
used. However, injuries can readily occur if caution
is not applied in both weight selection and
proper exercise execution.

Importance of Elbow Position
The elbows should be kept tucked close to
the body and not permitted to flare out during
the performance of the movement. Flaring the
elbows reduces the emphasis upon the chest
and instead increases the accentuation of the
involvement of the shoulders. The smaller muscles of the rotator-cuff as well as the ligaments and
tendons of the shoulders can easily be stretched pulled or even torn in response to the stresses put
on them as a result of flaring the elbows during the movement application.

Summary of Correct Exercise Execution
- The rudiments of establishing the correct preparatory posture are essentially the same as is evidenced
in the stiff-arm pull-over exercise. The contrast in the stiff-arm and bent-arm applications
is first discovered with the position of the elbows. Instead of the fully-extended position,
the elbows are now placed in a bent 90° angle position.
- The grip remains consistent but instead of bringing the weight high overhead for the preparation
of the movement, the elbows are brought to a position that is about mid-way up the rib cage.
The barbell will be held just behind the forehead. It is never a good idea to hold a weight over
the face in preparation of a lift.
- Initiate the eccentric contraction phase by slowly bringing the arms back of the head and down
toward the floor. The elbows must be maintained in the bent 90° angle position throughout the
entire movement application. The arms and shoulders are moved as a solid unit in pendulum fashion
as opposed to being extended at the elbow. The elbows must also be kept close to the
body and not permitted to flare put during the execution of the movement.
- Bring the arms as far down as the natural movement will allow. If you are higher above the floor
than you had anticipated at the conclusion of the lift do not attempt to go down further as this
will create strain upon the rotator-cuff As well, stretching down past the natural movement range
of the shoulders will only induce the trainee to resort to arching the back in effort to achieve increased
range.
- Slowly lower the weight to the finish position of the eccentric contraction and pause for a count
or two before raising the weight.
- Slowly begin the concentric phase by raising the arms upward over the face. You will want to
raise the arms only high enough to provide clearance for the face.
- Draw the elbows all the way down to the no cage so that the weight is resting over the midpoint
of the chest. There is no need to bring the weights all the way down to the rib cage as is
sometimes suggested as this does not provide for additional effect.

Keys to the Lift
- Utilize caution when selecting the resistance to be used for the exercise. Remember, regardless of
the fact that heavier weight can be applied in this movement there is a requirement for sensible
weight selection for the performance of these potentially damaging exercises.
- Do not be in a hurry. Slow, highly-concentrated movement applications are essential.
- Do not attempt to stretch too far during the eccentric contraction phase of the lift.
- Maintain contact with the bench with the hips throughout the entire movement application. Remember,
no arching the back.

Cross-bench Bent-arm Dumbbell Pullover
The utilization of the dumbbell application provides opportunity to work with even greater resistance
and the change from a pronated-grip to an overlapping-grip provides a different stimulation
upon the serratus anterior as well as the stretching aspects to the intercostals and the pectoralis minor.
The cross-bench variation allows for a more favourable posture for the creation of even greater
stretching and expanding of the chest which provides for additional depth to the chest.

Movement Analysis

Cross-Bench Dumbbell Application Can
Invoke Risks
The cross bench application of the pullover
movement exposes the trainee to increased
injury risk due to the lack of provision
of a base of support. The lower back is
placed in a precarious position as the frame of
support is provided by the legs with no direct
support provided for the spinal region. There
is also increased external injury risk associated
with the dumbbell application due to the fact
that the applied overlapping grip is less safe
than the pronated grip used in barbell pullover
movements. The dumbbell can easily
slip if close attention is not paid to maintaining
a secure grasp. As the weight is passed
over the facial area during the movement application,
any loss of control of the weight
could result in life-threatening injury.

Correct Hand Placement Essential
The hands should be snug against the
plates on the far end of the dumbbell. When
raised, the lower portion of the dumbbell
should be able to swing freely. If the dumbbell
appears to be too rigid in your hands
lower the weight back down and re-apply the
grip. If the grip is applied to far down the bar
of the dumbbell and not secured against the
plates, slippage could occur during the
movement application resulting in serious
head and facial injuries.

Proper Posture Vital To Safety
You must be certain to apply the correct position: the feet flat on the floor, not with the heels
raised and the toes providing the base-of-support; the upper body in the proper prone position. If
the torso is allowed to hang off the bench at an angle, there is a strong tendency to apply a “springing”
action of the body as the weight is passed over the head during the eccentric contraction phase
of the movement which results in an accompanying raising-of-the-hips action. Any raising action of
the hips during the cross-bench application exposes the trainee to even greater risk of lower back
injury than is experienced in the long-bench application due to the lack of support of the spine. As
well, springing actions significantly reduce the effectiveness of the exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory position by placing the upper torso across a flat bench. The upper
back and shoulders should be supported by the bench and the knees should be bent with the
feet flat on the floor in effort to provide for maximum support. The body should be positioned
as flat as possible and not angled across the bench.
- A dumbbell should be secured in an overlapping grip and placed on the chest for support.
- Prepare for the eccentric contraction phase of the movement by pressing the dumbbell upward
far enough to clear the face and at the same time bring it back behind the head.
- Making certain to keep the elbows tucked in to the body, as flaring the elbows alters the movement
action from shoulder-joint extension to medial shoulder-joint rotation which incorporates
the involvement of the rotator-cuff. As the rotator muscles are highly- susceptible to injury, and
as heavier weights are used in the bent-arm version of the pull- over, the trainee becomes highly
exposed to injury if the elbows are permitted to flare out during the execution of the movement.
- Lower the weight until the upper arms are in line with the body. Lower finish positions are possible
for those with highly-flexible shoulder joints but extreme caution must be taken here not to
lower the weight past the normal range-of-motion of the shoulder joint or serious injury could
result.
- You will need to concentrate fully in order to resist the natural tendency to raise the hips up off
the bench during the completion of the eccentric phase. Pause for a count before attempting the
concentric contraction phase.
- Initiate the concentric contraction phase of the movement by slowly raising the arms upward.
The bent-arm (flexed) position is maintained with a pendulum action used throughout the
movement. There is a common error of execution that is applied during the concentric contraction
that sees the elbows undergo an action of extension as the movement is being performed.
Elbow-joint extension eliminates the all-important shoulder-joint extension action which results
in a severe reduction in the range-of-motion of the shoulder-joint which severely educes the effectiveness
of the exercise. Remember, this is the bent-arm pull-over application and as such the
arms must be maintained in the flexed position throughout the entire movement application. .
- Slowly complete the concentric phase by drawing the weight over the top of the face until it is
aligned with the mid-point of the chest. Frequently trainees abort the movement too early thus
reducing the effectiveness of the exercise or they draw the weight too far forward which does
not further stimulate the chest but induces the activation of the shoulder joint which is forced to
bear the brunt of the load if the weight is lowered too far. As well, the subsequent concentric
contraction invokes tremendous stress on the shoulder-joint flexors.
- The dumbbell should be facing downward throughout the entire movement application.
It is recommended that the long-bench variations of the pull-over movement be practiced before
the cross-bench exercise is used in order to provide for proper acclimation of the required rudiments
of correct movement methodology in effort to provide for the safe, efficient application of this highly-
beneficial but potentially hazardous exercise.

Keys to the Lift
- Apply correct posture throughout the movement application with feet flat on the floor, body
positioned in a parallel posture, and the back and shoulders supported by the bench.
- Make certain to apply a snugly-fitting overlapping grip in order to prevent the chance of having
the dumbbell slip during the movement.
- Avoid “springing” actions during the completion of the eccentric contraction phase of the
movement.
- Keep the elbows tucked in close to the body and avoid any flaring actions which could induce
injury to the rotator-cuff.

Flye Exercises

Flye Exercises

The Flye exercises represent the most effective movement with reference to motor-unit recruitment
throughout the entire range of motion in the entire chest exercise portfolio. The following
chest flye exercises will be outlined in this section:
- Flat Dumbbell Flye
- Incline Dumbbell Flye
- Seated Machine Flye — “Pec Deck”
- Cable Crossovers.

Please note that in the preceding list there is no mention on the decline dumbbell flye exercise.
The decline flye movement places great strain upon the shoulders due to the fact that the force vectors
directly attack the shoulder joints. As such, the decline angle of the flye movement is not recommended.
Instead, the decline dumbbell press and decline flye/press exercises should suffice in
providing for lower pectoral accentuation. It is a question of risk and reward and with this movement
the risk far outweighs the reward.

 

Flat Dumbbell Flye
The flye exercise represents the mainstay “peaking” movement that is employed to bring out the
accentuation of the shape and contour of the chest muscles and to provide for the distinct line of
separation between the pectorals. The Flye movement is considered the only movement that provides
for a maximum contraction of the pectoralis major throughout its full ROM capacity. While it
is difficult to allow that full chest development
can be accomplished without the power and
combination power/shaping exercises it can be
understood that what would be considered
“complete” chest development cannot be
achieved without the benefit of the top finishing
(peaking) movement.

Movement Analysis
All too frequently weight resistance trainees
make the mistake of pounding away with setafter-
set of power pressing with little regard
shown for the potential benefits attributed to
the shaping and peaking movements. I can recall
seeing highly-impressive chest development
on many athletes who had not been training for
a very long time (in comparison to those who
had been blasting away for years) and who were
not as pre-occupied with power and strength,
but rather were more interested in “shaping and
toning the body”. Interestingly, their chests
were not only more defined but were also more
greatly developed with respect to size than most
of the trainees who followed one-dimensional
training regimes. It is important to develop a
respect for the so-called “shaping” movements
as they can provide the basis for impressive
muscle hypertrophy. With reference to the flye
exercise, any weight-training athletes who did
not include the flye movement into his/her
program would be remiss in their approach to
optimum chest development.

Conscientious Approach Required
It is important that the athlete offer proper respect to the performance of the flye movement. As
the flye exercise is considered a peaking movement, the use of heavy weight is not necessary; in fact,
it is strongly advised against. Regardless, whatever resistance is utilized must not be treated with disdain.
Highly-concentrated movement applications featuring full range-of-motion and slow speed-ofcontraction
must be provided in order to reduce injury risk and to derive maximum growth and development
potential from this highly-beneficial exercise.

Summary of Correct Exercise Execution
- Sit on the end of a secured flat bench with a set of dumbbells resting on the floor in front of
you. Grasp the dumbbells in a semi-pronated grip and pull them up onto your lap. Slowly lie
back onto the bench with the dumbbells held on the chest.
- Slowly extend the dumbbells upward until they are positioned over the mid-line of the body at a
point that is directly over the mid-point of the chest.
- Initiate the eccentric contraction phase of the movement by lowering the arms downward and
outward making certain that the dumbbells are maintained in a parallel position to the body. The
hands should be aligned with the mid-portion of the chest throughout the concentric and eccentric
phases of the movement. You will need to concentrate fully on resisting the forces of gravity
during the descent. While the resistance used in this movement is very light, the gravitational
forces are accentuated because of the disadvantage of the long lever arm (extended arm position).
- You will want to apply very slight elbow-flexion during the descent in order to alleviate the pressure
exerted upon the shoulder and elbow joints. Only that amount of flexion which allows for
the alleviation of pressure is required here. Exaggerated elbow-flexion will reduce the effectiveness
of the exercise.
- Slowly complete the eccentric phase by lowering the dumbbells to a position that is level with the
chest. The elbows would be slightly below chest level because of the bent-arm posture. The
dumbbells should be aligned perfectly parallel to the body throughout the application of the
movement. There is a tendency to twist the dumbbells downward during the descent in effort to
incorporate the anterior deltoid head into the movement to help out the weaker medial deltoid
head which is activated in support of the pectorals during the eccentric contraction. It is essential
to direct strong neural-impulsing into the “pecs” in effort to minimize the supporting action of
the shoulders.
- The wrists can be held in either a parallel (straight) position or in a flexed position (recommended
to alleviate potential stress in the shoulder joint) during the completion of the descent depending
upon the amount of resistance used. If the weight seems very light a parallel position is
fine if the weight feels a little heavy then a flexed wrist-position would be helpful in alleviating
potential strain upon the shoulder and elbow joints. Note; the “heavy weight” reference does not
suggest a resistance that is too heavy to maintain form, but one that merely hints at the notion
that a flexed wrist position could be helpful.
- You will need to resist the urge to spring the body off the bench in applying a bouncing or
springing action of the dumbbells at the completion of the eccentric phase into the subsequent
concentric phase of the movement.
- Slowly initiate the concentric phase of the movement by raising the weights upward in an arcing
motion. You will want to begin straightening the arms as they are raised to slightly- above chest
level.
- Drive the weights upward by virtue of strong muscular contraction of the mid-line of the chest
and not as a result of shoulder action. As well, try to relieve as much pressure in the forearms as
possible in order to direct added emphasis into the mid-line of the pectorals. You will also want
to utilize hyperextension of the wrist to provide for an added squeezing effect of the chest muscles.
- Complete the concentric contraction of the movement by extending the arms fully and strongly
contracting the pectorals inward. Check and see if you have applied the necessary amount of
wrist-hyperextension which not only will provide an accentuated inner contraction (squeezing effect)
of the “pecs” but will also provide for an increase in the applied ROM of the movement
which will further enhance the effectiveness of the exercise

Keys to the Lift
- Utilize strong neural-impulsing into the chest in order to alleviate the emphasis placed upon the
shoulders during both the concentric and eccentric phases of the movement.
- Maintain a parallel position of the dumbbells throughout the entire execution of the exercise.
- Apply hyperextension of the wrist-joint to increase the ROM of the movement application during
the completion of the concentric contraction phase.
- Initiate and maintain the impetus of the movement by virtue of strong contraction of the pectorals
(not the muscles in the shoulder) in order to gain the greatest effect from the exercise.
- Avoid bouncing at the conclusion of the
eccentric contraction phase of the movement

 

Incline Dumbbell Flye
The benefits of the flye movement can be
directed to the upper region of the chest by
utilizing an inclined angle-of-application of the
exercise. The incline angle exerts even greater
pressure on the shoulders and there is a high
tendency to allow the shoulders to bear the
brunt of the load. It is essential that the movement
application be performed as a result of
strong muscular contraction of the upper portion
of the chest muscles and not as a result of
the involvement of the muscles of the shoulders.
Chest muscle accentuation is paramount
in order to reduce the risk of injury and to provide
for optimum results from this specialized
peaking exercise.

Reduced Angle/Vertical Movement
Application Recommended
The angle of the bench should be even less
than that which is employed for the incline
dumbbell press and flye/press movements. The line-ofapplication
should be in the true vertical. The tendency with the
incline angle is to apply the movement in line with the body. If
the dumbbells are brought out in front of the body strain can be
exerted upon the ligaments and tendons of the shoulder. The
dumbbells should be kept parallel to the floor with the pinkies
raised to the parallel-to-the-floor position and the movement
should be applied in a vertical direction not at an angle.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Incline
Flye are repeated from the conventional Aye exercise, with the
exceptions outlined above.

Keys to the Lift
- You will want to remember to apply the movement in the
line of true-vertical ass opposed to the often applied outward
angle.
- Remember to keep the “pinkies-up” position in order to
facilitate the desired vertical angle of application.

Machine Flye — “Pec Deck”
The Machine Flye, also referred to as the “Pec-Deck”, provides
a flye movement in a variable-resistance (isokinetic contraction)
mode which provides for a different accentuation to be
exerted upon the fibers of the chest muscles. The utilization of
the pec-deck allows for horizontal plane of application versus
the direct vertical (free weight), and indirect vertical (cable machine),
variations of the flye movement.

The machine application provides an alleviation of the potential
stress that could be exerted upon the shoulders that is
associated with free-weight and cable, flye movements. However,
proper form must be applied in order to reduce the strain
upon the shoulders as the pec-deck application can in fact produce
greater stress upon the deltoid/pectoral tie-ins. The key to
achieving maximum benefit from the pec-deck application is to
work with light resistance. Frequently, trainees are induced into
using too much weight which results in a severe sacrifice in
proper movement methodology, which not only curbs growth and development, but could produce
strain upon the ligaments and tendons in the shoulder.

Movement Analysis

Proper Form Essential
It is imperative that the trainee utilize proper
exercise execution in order to achieve maximum
benefit from this highly-specialized variable-
resistance flye movement application. The
trainee would be well advised to
- Establish proper posture for the movement
application by maintaining an erect position
of the body with the head and back in contact
with the back rest. There is a tendency
to rock backwards and then spring forward
during the execution of the transition from
the eccentric to concentric phases of the
exercise in effort to gain leverage for the
lift. If you experience a rocking and springing
action during the performance of the
exercise you would be well-directed to reduce
the weight.
- The shoulders should be positioned wide
and held back throughout the entire execution
of the exercise. There is usually a
strong urge to hunch forward with the
shoulders in an almost subconscious effort
to employ the anterior deltoids into the
movement. Remember, this exercise is designed
to work the inner portion of the
chest not to provide opportunity to activate
the deltoids in the horizontal plane.
- The elbows should be positioned down and
secured snug against the forearm pads.
There is an almost unavoidable tendency to
raise the elbows during the concentric contraction
and as such intense concentration
will be required in order to avoid this flaw
in technique. Raising the elbows redirects
the accentuation of the movement from the
desired region of the inner portion of the
pectorals to the shoulders.
- The pressure should be provided by the
elbows. Frequently, trainees apply the pressure for the
movement application with their wrists; or, in some extreme
cases, with the palms of the hands. If the wrists and/or the
palms of the hands are used to provide the force for the
contraction there will be a resulting hunching forward action
of the shoulders which almost entirely erases the effectiveness
of the exercise upon the inner pecs and provides only
slight stimulation of the lateral portion of the chest.
- The elbows should be aligned with the lower part of the
chest. The biggest dilemma associated with the pec-deck exercise
is the one surrounding the position of the elbows in
relation to the chest. How high or low should they be in order
to provide the greatest benefit? Most often, the elbows
are positioned too high; that is, the seat has been placed too
low. If the elbows are position above the mid-point of the
chest the tendency will be to incorporate strong activation of
the shoulders during the eccentric contraction phase of the
movement. The higher the elbows, the more the shoulders
are encouraged to become involved during the eccentric
contraction which can easily result in ligament strain. Conversely,
if the elbows are position too low as a result of the
seat being placed too high, the tendency will be to apply a
hunching-of-the-shoulders action into the concentric contraction
phase of the movement which severely reduces the
effectiveness of the exercise.

Summary of Correct Exercise Execution
- Sit down on the provided seat of the pec-deck machine and
assume the correct preparatory posture by establishing a rigid
posture of the back: place the upper and lower back and
the back of the head against the back rest. You will want to
make certain to keep the head up and the shoulders back.
- While maintaining the correct preparatory posture reach out
and secure one of the forearm levers and bring it to a position
in front of the body. Once secured in the proper position reach
out and grasp the other forearm
pad and bring it in front of the body. The elbows should be aligned with the lower part of
the chest.
- Assume the correct positioning of the forearms upon the pads before initiating the eccentric
contraction phase of the movement. The forearms should be flush against the pads with the elbows
in strong contact with the pads.
- While maintaining proper posture initiate the eccentric phase of the movement by allowing the
pads to open. You will want to concentrate fully in order to overcome the forces of gravity that
will be pulling the plate stack downward and forcing the arms apart.
- You will need to resist the urge to lift the elbows off the pads in manner of incorporating support
from the anterior deltoid heads.
- Complete the eccentric contraction by slowly drawing the pads to the fully-extended position of
the pectoralis major. You will need to resist the strong urge to swing the arms open quickly in effort
to apply a springing effect at the conclusion of the lift in preparation of the following concentric
contraction.
- Concentrate fully on the inner portion of the pecs slowly begin the concentric contraction phase
of the movement by drawing the arms together. You will want to avoid the tendency of leaning
forward in effort to provide a straighter more direct line-of-application for the concentric phase.
It is important to keep the body well back on the back rest with the back and head in full contact
with the back rest and the shoulders in a straight-across posture in order to derive the greatest
benefit from the exercise. Remember, the movement application should be in a wide arc in order
to provide optimum activation of the inner region of the chest.
- Remember to apply a concentrated squeezing action at the conclusion of the concentric contraction
in order to provide maximal stimulation of the inner portion of the chest.

Keys to the Lift
- Keep the back and the posterior portion of the head in contact with the back rest throughout the
movement application.
- Concentrate on driving with the inner portion of the chest and not the shoulders.
- Establish and maintain elbow contact throughout the execution of both the concentric and eccentric
phases of the movement.
- Do not use any rocking or springing actions during the transition from the eccentric to the concentric
phase of the movement.

 

Cable Crossovers
A variation of the flye movement can be accomplished with the utilization of cables. The effort/
resistance relationship is not direct due to the cable/plate-stack arrangement of the machine.
The movement application is in an oblique plane while the direction of the resistance is in the truevertical
which places a different emphasis on the muscles.

Please note that you may have noticed trainees actually crossing-over the hands during the application
of this exercise; hence the name “crossover”. A general tendency with the crossover finish
position application is to experience high activation of the anterior deltoid region and as such, it is
recommended that the trainee apply the palms together finish position (as depicted to the left) approach
in order to garner the greatest accentuation of the chest muscles.

Movement Analysis

Pec/Delt Tie-ins
There is a greater accentuation of the area
of the deltoid/pectoral tie-ins and as a result
strong neural-impulsing is required in order to
provide stimulation of the desired muscles of
the chest and to de-emphasize the shoulderjoints.
The benefit of the cable application is
found in the added “cutting” quality that the
cables can provide.

Tendency to Emphasize Shoulders
There is a greater tendency to lead the
movement with the shoulders and to perform
the movement with a straight-line application.
It is essential that the trainee remember to apply
a wide sweeping (flye movement) application in
order to provide proper accentuation of the
pectorals. Due to the fact that the handle (effort
arm) and plate-stack (resistance) are not in direct association, there is a greater requirement to concentrate
fully in order to resist the temptation to apply a shortest-distance-between-two-points approach
to the movement application.

Importance of Correct Body Angle
It is important that the trainee position the body in such a position so as to emphasize the
squeezing action of the chest and not to rely upon anterior deltoid accentuation. Frequently, the trainee
will lean too far forward and hunch the shoulders. The chest becomes concave and actually protected
from exertion by the shoulders. It is essential that the body lean be slight and that the shoulders
are held back with the chest thrust forward in manner of applying proper emphasis on the area
of the chest in order to get the most out of this highly-specific movement.

Two Angles of Application
The movement can be applied in line with the body that is; with a slightly outward application or
it can be applied straight down (with pinkies up) in the direction of true-vertical. Either way, the emphasis
of the movement should be applied with the pinkies and not with the thumbs and forefinger
in order to accentuate the chest and to de-accentuate the shoulders during the movement application.
If the straight-down approach is taken you will want to make certain to avoid the tendency to hunch
the shoulders forward and to direct the impetus of the movement into the shoulders.

Avoid Elbow-flexion
There is a strong temptation to apply elbow-flexion during the concentric contraction phase of
the lift. Elbow-flexion provides a fulcrum for the lever arm reducing the amount of exertion that will
be experienced in the desired area of the chest. As well, elbow-flexion redirects the emphasis into the
shoulders further eliminating the chest from the movement execution. If you experience unavoidable
elbow-flexion, reduce the weight and concentrate on maintaining the correct stiff-arm application.

Squeeze the Pectorals Together
You will want to take advantage of the opportunity to squeeze the “pecs” together on this one as
the problem of having the dumbbells colliding with one another is eliminated with the use of the
cable handles. As well, you will want to utilize wrist hyperextension in effort to provide additional
emphasis upon the midline of the chest. The movement should be led with the chest muscles in order
to gain maximum benefit from the exercise and to reduce the strain that can be exerted upon the
inner portion of the elbows. You can begin the movement with a very slight application of elbowflexion
in order to reduce the pressure exerted upon the elbows during the initiation of the movement.
The arms are then extended during the application of the concentric contraction in order to
accentuate the chest and to de-emphasize the activation of the shoulders.

Pinkies First
At the completion of the concentric contraction, try to bring the pinkies together rather than the
thumbs. You will have to concentrate fully in order to resist the urge to pronate the hands downward
and to drive the thumbs towards one another. The pinkies first approach (rather than thumbs first)
will provide proper accentuation into the chest and discourage the unwanted incorporation of the
shoulders.

Summary of Correct Exercise Execution
- Stand midway between the posts of a cable crossover station and after selecting a light resistance
(one plate, no matter how strong when first introducing yourself to the movement) grasp a cable
in each hand.
- Assume the preparatory position for the movement by pulling the cables downward from their
overhead position until they are just above shoulder level (slight elbow flexion can be applied at
this point), and lean slightly (60-70 degrees relative to floor) forward. The general error with the
body lean is that too great an angle is applied.
- Initiate the concentric contraction phase of the movement pulling the handles in a downward
and outward (oblique) angle in front of the body. Remember to straighten the arms and to pull
with the onus of the exertion applied by virtue of strong muscular contraction of the inner upper
portion of the pectorals. Emphasizing the movement with the pinkies provides encouragement
of the muscles of the inner region of the chest to become highly-activated.
- Complete the concentric contraction phase by pulling the handles across the body until the
hands touch together. You will want to apply wrist extension in effort to accentuate the inner
portion of the chest and to provide for an increase in the ROM of the movement application.
- Pause for two counts and squeeze the chest forcefully at the fully-extended “finish” position before
initiating the eccentric contraction phase of the movement.
- Begin the eccentric contraction phase by allowing the handles to rise up and out in a natural arc.
You will need to resist the temptation to allow the weights to rise up too quickly.
- Complete the eccentric contraction by slowly drawing the weights to a halt as you would a set of
reigns. You will want to avoid the natural tendency to allow the weights to come up too fast and
too far above the shoulders in attempt to provide a “wind-up” effect for the subsequent concentric
contraction. As well, you will need to concentrate fully in order to resist the tendency to apply
elbow flexion at the top of the eccentric contraction in effort to apply leverage to the lift by
incorporating the shoulders into the movement application.

Keys to the Lift
- Apply slight body lean (about 60 to 70 degrees relative to the floor).
- Contract the resistance through the ROM by virtue of strong muscular contraction of the inner
portion of the “pecs”.
- Utilize a straight-arm position and resist the temptation to apply elbow flexion into the lift.
- Lead with the pinkies and not the thumbs in order to alleviate the activation of the shoulders
during the movement.
- Squeeze the chest at the conclusion of the concentric contraction.

There are several variations of the cable-crossover including the incline and decline bench cablecrossover
applications. The incline version accentuates the upper inner region of the chest while the
decline accentuates the inner lower region of the chest. You may experiment with these variations
later on but it is important to fully gamer the rudiments of correct movement methodology of the
conventional cross-over movement before attempting the incline and decline variations. Shoulder
strain can easily occur without proper exercise execution.

Dumbbell Flye/Press Exercises

Dumbbell Flye/Press Exercises

Dumbbell flye/pressing is not as popular an exercise as a bench press or a dumbbell press for
the chest muscles. However, if trainees understood the benefits of such an exercise, it would be included
more often in their exercise programs.

Dumbbell flye/pressing combines the peaking power of a dumbbell flye with the isolation of a
dumbbell press. A standard dumbbell press (without a twist) cannot offer the same peak contraction
a trainee may obtain through the use of the dumbbell flye/press, and, unlike utilizing the dumbbell
flye, there is no substantial drop in weight. Therefore, the dumbbell flye/press is an excellent transitory
exercise between a mass mover (bench press) or isolator with mass mover consideration (flat
dumbbell press) and a peaking movement (dumbbell flye, pec deck or cable cross).

Flat Dumbbell Flye/Press
The flexibility of dumbbell training is further evidenced with the application of the Flye/Press
movements. The Flye/Press exercise is considered a combination exercise because it combines both
a peaking (Flye), and power (Press), component in a single movement application. The peak/power
combination benefit is shown via:
- The parallel-grip position of the hands which provides for an accentuation of the medial portion
of the chest which allows for a distinct separation to be carved between the “pecs”;
- The pressing action which stimulates hypertrophy of the
muscle fibers in the pectorals which promotes an increase in
the size and depth of the chest.

Movement Analysis

Movement Initiated and Maintained By Chest Muscles
It is imperative that the movement application be initiated
and maintained by muscular contraction of the
muscles of the chest and not by the shoulders. The parallel-
grip application exerts automatic emphasis upon
the shoulder area and as such, strong concentration is
required in order to direct the neural-impulses to the
desired region of the chest. If the movement is not directed
by the chest the effectiveness of the exercise is
obviously severely reduced and even more importantly,
significant duress can be exerted upon the shoulders due
to the parallel-grip application. The shoulders become
particularly vulnerable during the incline and decline
fly/press applications due to the angle of the body
which allows for the force vectors to directly attack the
shoulders.

Increased External Injury-risk
There is a strong tendency to allow for inadvertent
elbow-flexion to occur during the eccentric contraction
of the movement. There is of course a passive flexion
action at the elbow-joint in a natural response to the
execution of the movement application. However; the
risk of inadvertent (inside-direction) elbow-flexion is
very prominent with the parallel- grip application and as
such, great care must be taken to avoid having the elbows
collapse inward which could bring the dumbbells
crashing in on the face. Strong concentration is required
to eliminate the high injury risk and to maximize the
beneficial aspects of this highly-effective combination
shaper/builder exercise.

Summary of Correct Exercise Execution
- Sit on the end of a secure flat bench with a set of
dumbbells on the floor in front of you. Grasp the
dumbbells in a semi-pronated (parallel) grip and raise
them up your lap. Slowly lean back while bringing the
dumbbells up to the mid-point of the chest.
- Slowly extend the arms out to the sides of the body so
that the forearms and the upper arms form a right angle.
The elbows should be lowered so as to bring the
bottom of the dumbbells to the level of the chest. The
feet should be placed solidly on the floor and the back
and head should be in contact with the bench at all
times.
- Initiate the concentric contraction phase of the
movement by utilizing strong neural- impulsing into
the muscles of the chest and pressing the weights upward.
You will want to make certain to apply the impetus
of the lift with the chest and not with the activation
of the shoulders.
- You will want to drive the dumbbells up using strong contraction of the chest muscles and concentrate
on the inner portion (mid-line) of the chest. You will want to emphasize bringing the
wrists together (not the dumbbells) in order to gain additional range in the movement application.
You will also want to bring the elbows in toward one another in effort to avoid the “hugging-
a tree” movement action. “Hugging-a-tree applications accentuate the shoulders and do little
to provide for the necessary squeezing action of the pectorals. Applying slight wrist hyperextension
will encourage the bringing of the wrists together.
- You will want to provide a strong squeezing action at the conclusion of the lift in effort to provide
maximum benefit to the movement. Remember not to “Snap-out” at the top of the lift.
- Slowly begin the eccentric contraction phase of the movement by lowering the arms and applying
passive elbow-flexion in drawing the arms down to the sides. The forearms and upper arms
should form a right angle when the arms pass chest-level during the descent.
- Complete the eccentric contraction phase by lowering the arms to the full natural ROM with the
elbows held out to the sides with the bottom of the dumbbells positioned at approximately
chest-level.

Keys to the Lift
- Utilize strong neural-impulsing into the muscles of the chest and avoid accentuating the shoulders
during the concentric and eccentric phases of the movement.
- Utilize full range-or-motion and slow-speed-of-contraction movement applications.
- Squeeze the “pecs” together at the top of the lift in order to garner maximum effect from the
movement.
- Be careful not to “snap-out” at the conclusion of the lift.
- Avoid bouncing at the finish-position of the eccentric contraction phase.

 

Incline Dumbbell Flye/Press
The incline fly-press exerts greater requirement of
correct technique on the part of the trainee in order to
promote safe and efficient utilization of this highlyeffective
combination of shaper, developer and upper
chest accentuator. The angle of the body dictates that
the force vector will attack directly into the shoulderjoint
which is even more susceptible to injury because of
the application of the semi-pronated grip.

Movement Analysis

Movement to be Applied in True-Vertical Direction
It is crucial that the movement be applied in a truevertical
direction in both the concentric and eccentric
phases of the movement in order to accentuate the upper
region of the pectorals. There is a strong tendency in
the incline flye/press movement to press the weights
outward (in line with the angle of the body), as opposed
to directly upward. If the weights are moved out in front
of the body it exerts great pressure upon the ligaments
and tendons of the shoulder. The semi-pronated grip is
a weak one with respect to providing muscular input in
the angled position, and injuries are very likely to occur
if the weights come out in front of the body. There is
greater emphasis placed upon the requirement to maintain
the elbows-under-the-weight position in manner of
reducing the risk of injury that is associated with the
elbows-behind-the-weight position. Utilizing the pinkies-
up position of the hands would encourage proper
vertical line-of-application for the movement.

Accentuated Neural-Impulsing Required
The incline flye/press movement places an increased demand for strong neural-impulsing on the
part of the trainee if results are to be achieved and injuries are to be avoided. The tendency with the
incline application is to allow the shoulders to bear the brunt of the work. It takes a high level of
concentration to direct the neural-impulses into the muscles of the desired area of the upper chest to
derive the benefits normally attributed to the incline flye/press exercise. As well, if the shoulders are
left to bear the brunt of the load, there is a high risk that injuries will be incurred by the trainee. You
will want to utilize highly-concentrated slow speed-of-contraction movement applications in order to
gain the most from the exercise.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Incline Flye/Press are repeated from the
conventional Supine Flye/Press exercise, with the exceptions outlined above.

Keys to the Lift
- Be certain to press upward in the line of true vertical and not outward
- Be sure to avoid arching the back
- Concentrate fully in order to direct strong neural impulses into the chest and to avert the natural
tendency to allow the exertion of the movement to be felt in the shoulder.

Decline Dumbbell Flye/Press
As was outlined with the dumbbell pressing movements the decline flye/press exercise demands
even greater attention for correct movement methodology
than either the supine or incline flye/press movements.
The decline application places a greater restriction
on the margin-for-error component as any mistakes
in form could easily result in internal or external injury
being incurred by the trainee.

Movement Analysis

Greater Pressure Placed Upon Shoulder
The decline version of the flye/press movement exerts
greater pressure on the shoulders as the force vector
hits directly into the inner portion of the shoulder-joint
due to the semi- pronated grip. The front delt/pectoral
tie-ins are hit especially hard during the decline application
and injuries are commonplace if extreme care is not
taken to provide proper execution of the movement. It
is essential that strong neural-impulsing be directed into
the lower portion of the pectorals in order to alleviate
the potential strain that could be exerted upon the
shoulders.

Increased Tendency for Elbow-flexion
The decline flye/press application exerts imposes an
increased tendency to apply inadvertent elbow-flexion in
an inward direction due to the emphasized effects of
gravitational force and the semi-pronated grip maximal
concentration is vital to avoid the tendency of allowing
for the dumbbells to come in toward the facial area dur-
ing the eccentric contraction phases of the lift. As well, if too much weight is used and the set has to
be aborted there is a high-risk of having the dumbbells come crashing down into the face. Intelligence
is required with respect to proper weight selection and highly-concentrated movement applications
are essential to the safe, efficient application of this highly-effective lower middle-chest accentuator.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Decline Fly/Press are repeated from the conventional
Supine Flye/Press exercise, with the exceptions outlined above.

Keys to the Lift
- You will need to concentrate fully in order to maintain the desired vertical-line of application
during the eccentric contraction phase as there is a risk that the dumbbell may be brought too far
back (behind the head).
- You will want to make certain to lower the dumbbell to the region of the lower chest and not to
the rib cage.
- You will want to make certain to press the dumbbells straight up in the line of true-vertical as
there is a strong tendency to press the dumbbells outward.

Chest Training Intro

Chest Training

Chest Prominence
The region of the chest is perhaps to be considered the most prominent or most “showy” muscle
region of the entire muscular structure and as such, is generally of foremost concern to all who
are involved in “pumping iron”. A well-developed chest region sets off the physique and establishes a
sense of symmetry while providing for an aura of power and mite.

When King Kong fell a surge of energy and inspiration from meeting Faye Raye, he stood
proudly proclaiming his good fortune by beating his fists against his chest. When Tarzan expresses
himself to his jungle mates he cries out with an accompanying pounding of the chest. There is something
about power and inspiration, and a general sense of success that is associated with solid chest
development. Most weight-resistance trainees devote a great deal of time and energy to the development
of a clearly-defined, muscular chest. There seems to be no hesitation for trainees to pound out
set-after-set of the various chest exercises Chest training can be fun because results come readily and
it is always interesting to see how much weight we can push as we test ourselves.

Frequently, however, the aspirations to build an impressive chest structure can reach the point of
obsession. The general tendency to over-emphasize the chest programs with extended routines calling
for barbell and dumbbell pressing movements from all angles as well as the “peaking” exercises
frequently results in an over-training syndrome. This leads to a retardation of chest development. As
well, over emphasizing the chest can lead to a retardation of overall growth and development of the
muscular structure because other body parts are sacrificed in the chase for the optimum chest. More
importantly, all-out attempts to achieve chest development can lead the trainee into situations of high
injury risk. Ill-advised poundages are often employed which can lead to both external and internal
injuries. It should be understood that chest training while fun and inspiring can prove to be deadly
with respect to injury risk. Intelligent weight selection and proper movement methodology are essential
in establishing a safe, efficient approach to chest training.

 

Location and Function

Pectoralis Major (A)
Location
The largest muscle of the chest, the pectoralis major takes its origin from the clavicle and the
sternum and as well as the fascia covering the inferior (lower) edge of the rib cage and pectoralis minor.
The fibers cross laterally over the humerus to form the anterior border of the axilla creating a
thick ridge of muscle just to the side of the upper portion of the rib cage.

Pectoralis Major Consists Of Two Heads
The pectoralis major actually has two distinct regions or “heads” which derive their name from
their location. The uppermost portion of the muscle is deemed the clavicular head and takes its origin
from the front of the clavicle. The lower portion of the muscle is called the sternocostal head
which originates from the upper portion of the sternum and the upper portion of the costal cartilage.
The two portions (heads) join together to form a common tendon and join on the intertubercular
groove of the humerus in the shoulder joint. The sternocostal head inserts on the lateral portion of
the anterior side of the humerus at the insertion of the deltoid muscle.

Function
The pectoralis major serves in adduction of the humerus (brings the amt across the body), and is
involved in medial rotation of the humerus at the shoulder joint. The clavicular head acts in shoulder
flexion (raising the arms in front of the body. The sternocostal head acts in shoulder extension in
lowering the arms down in front of the body.

Pectoralis Minor
Location
The pectoralis minor -as the name would imply- is a smaller muscle which is located beneath the
pectoralis major. It rests on the anterior surface of the thorax and the anterior surface of the second
to fifth ribs. It inserts on the coracoid process of the scapula. The development of the pectoralis minor
promotes the overall hypertrophy of the chest region because of the fact that the pectoralis minor
is located beneath the pectoralis major and its growth promotes the protrusion (depth and thickness)
of the chest.

Function
The pectoralis minor is involved in the stabilization of the scapula as is draws it forward and
downward against the thoracic wall. This muscle is highly-involved in aiding the breathing process
during inhalation. The concept of utilizing deep or pronounced breathing during chest training is
operationalized most specifically with reference to the growth and development effects upon the pectoralis
minor.

Serratus Anterior (B)
Location
The serratus anterior originates on the anterior-lateral surface of the ribs (just below the latissimus
dorsi), and passes the no cage and inserts on the medial border of the scapula. It is covered by
the scapula at the bottom and the pectoralis major at the top.

Function
The serratus anterior is involved in the action of protraction of the scapula (pulls the scapula anteriorly),
and compresses it against the thoracic wall. Highly-involved in pressing actions away from
the body as it pins the scapula close to the thorax which provides for a stabilizing effect upon the
scapula which allows for a fixed point of reference for the activation of other movements.

Intercostals (C & D)

Location
There is another group of muscles located in the chest region called the intercostals muscles. The
intercostals consist of three muscles which travel between two ribs (immediately above and below).

Function
The intercostals are highly-involved in the breathing actions of inspiration and inspiration.

Muscle Activation
There are several movement applications that can be utilized in the development of the chest
muscles. There are the pressing movements which feature barbell and dumbbell applications from a
wide range of angles. There is also a plethora of “squeezing” type movements available in the three
basic training modes. In free-weight, (flyes) machine, (pec deck), and cable (crossovers), applications.
As well, a series of exercises involving a combination of the flye and pressing (flye/press) movement
applications is available.

Full chest development involves a lot more than just pounding away on the bench press. Building,
shaping, and contouring the muscles of the chest requires a variety of movement applications. It
is crucial that the weight-resistance trainee apply a huge measure of common sense in the selection of
the resistance to be used for each movement. It is also essential that the trainee pay strict attention to
requirements for proper exercise execution in order to provide for safe, efficient training of this highly-
motivating, but potentially dangerous body part.