Captgarret-Yes the smith machine is the way to go. Thats just about all I use for benching, due to past shoulder injuries.
To the neck inclines made me burn earlier in the week. I liked it baby!
Keep in mind its a shaping excercise as oppose to a building excercise, so you will see bodybuilders doing these once in a while, but its to tweak all that muscle they already have. Also I have trained many individuals who have a hard time to growing their pecs and this is always a great excercise for them.
There was a mention how this puts stress on the upperchest more than the lower, but doing incline bench close to the neck will hit your upperchest, you can go much heavier, and your rotators wont be in as much danger. However the form on that is confusing to most, if your a powerlifter you most likely want to smash the bar off your chest and get it all the way back up. If your just bodybuilding do a slightly closer grip than your normal bench, hold the bar directly verticle from your chin/neck not your chest,go straight down towards your neck and when everything feels tight stop (rear delts, chest, tris), for most people this is right below the chin, and then go directly verticle again (not forward even slightly) squeezing your upper chest over those colarbones, and shortly stopping before lockout (lockout will take the stress of the pec)
Hope this helps you a lot, and anyone else who was really inquiring about this.
Winklar does them a lot. The "dutch beast" is a freak.Originally Posted by John Smeton
I have a bad shoulder that's been with me for months now. It flares up when I go really heavy and lasts a couple days before the cracking and discomfort subside. I tried to the neck press with 135 and thought my shoulder was going to explode like a grenade. These are no joke!Originally Posted by John Smeton
Definitely easier on the shoulders to use this tactic with an incline.
I feel it hits the upper stretch better too.
This is a disaster waiting to happen... Absolutely zero reason to perform this exercise, it's not going to help develop the the upper chest any better than an incline press... In fact it's prob less effective. Your putting the shoulder At a mechanical disadvantage, as well as placing unnecessary strain on the rotator cuff muscles.
Chest development is alot more reliant on genetics than what angle you perform your bench press at... The biggest limitation comes from using too much front delt
Any of you found flat Reverse Bench press (either with BB or DB's) to hit the upper chest better than Inclines...?
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I've done neck presses before and you can tell that the muscles in your upper chest are working harder than you're normally used to them feeling. Even when it comes to incline presses and flyes, in my experience anyway.
Really make sure to not use a lot of weight, especially at first! An exercise like this will make it very easy for you to put unnatural stress on your shoulder joints.
So start light, make adjustments in your form if need be, and go from there. Even if you get your form down perfect, I still wouldn't use a lot of weight on this exercise. Make it supplemental to your chest program but don't build your program around it. When I was doing these I usually used between 135-155lbs.
This gets me thinking... I've been doing a superset of incline flyes followed immediately by incline DB presses (works great, try it) but I may tinker with adding neck presses right after the incline DB presses.
Dude your a twig. This exercise is for advanced lifters (even that's debatable). Play it safe and stick with the basics and you wont regret it. If you don't there's a good chance you will.
Neck presses scare the hell outta me. The reward is not worth the risk if you damage a shoulder. I hurt my shoulders tryin to speed up my gains a few years ago and it cost me months of training.
These look like an injury waiting to happen. I'm with moving_weight on this one.
As an alternative, you could always just hit the incline bench, but use a wider grip and make sure to pinch your shoulder blades together as tightly as possible (like you're trying to pinch and hold a nickle there). I do this and I feel no front delt involvement whatsoever - in fact along with using negatives it can be pretty overwhelming for the upper pec muscles.
just do 21s with incline barbell and deep deep dips with rest pause at top and bottom