- 06-21-2011, 10:16 AM
Originally Posted by jmdunni;2909642[B
- 06-21-2011, 11:43 AM
ôLord, whom shall we go away to? You have sayings of everlasting life"- John 6:68
WHAT has science offered?
06-21-2011, 11:46 AM
06-21-2011, 12:02 PM
Grab the bar at a width that feels comfortable/natural (20" grip" works for me) and focus on increasing your bench. Your chest will respond accordingly. Remembering to always emphasize discouraging muscle imbalances with a balanced training program. That is, if you're benching, you should be rowing as well.
06-21-2011, 06:33 PM
06-21-2011, 09:11 PM
For the record (and to minimize perpetuation of any more irritating myths), the only true exercise that 'destroys' any articulation (joint) in the body or brings forth any sort of injury is the exercise that is executed with poor form & lacks proper technique. Push-ups with added resistance are no healthier for your shoulders than the bench press performed with flared elbows, etc.
06-22-2011, 06:13 AM
I also have really long arms, I'm 6'2 and burdened with long limbs. The wider grip seems to help a bit, or getting help to take it off the rack to get started when going heavy.
06-22-2011, 06:31 AM
06-24-2011, 03:23 PM
I know that the majority of fiber damage and microtears occurs during eccentric (negative) contraction. The greatest amount of contraction force happens when the muscle is approximately halfway lengthened/shortened. This is passive length tension relationship. Therefore I would think that the greatest amount of muscle fiber damage would occur during an eccentric movement with the most amount of weight possible, when the pec major is at that halfway point. And Im pretty sure the actin and myosin filaments that the muscle fibers consist of are ALL lengthened/shortened to the same degree during a movement.
The only variable I can think of is angle. The sternal fibers (inner chest) run in a horizontal fashion. This arrangement is most emphasized upon during "D-2 PNF pattern". Basically thats when the arm is reached dpwn across the body towards the opposite leg. Exercises that would incorporate this movement are decline bench, dips, cable crossovers- in this particular pattern of course. Incline and flat presses will emphasize moreso on the "top-middle" and top of the chest.
Now dont confuse what Im saying for "isolating" a certain portion of the chest. Impossible, because as stated before, its one muscle and is innervated by the same nerve root.
Nonetheless, movin weight, I honor your curiosity and I agree that there should be a study done.
Suffer now.. and live like a champion later.
06-25-2011, 05:38 AM
I can target them for DOMS...but I can't make one part grow more than the others. No matter what I target they grow together so it's a waste of time to isolate pecs imo.
Incline makes upper hurt, doing super wide flies makes the outer hurt, crossovers hurts the inner, grip width affects it on flat, etc. But I don't notice one part of my pec lagging really.
06-25-2011, 09:59 PM
06-26-2011, 12:03 PM
Isn't a wide/narrow grip only manipulating triceps-vs.-pectoralis major recruitment? Seeing as the fibers run on a longitudinal axis (correct me if this is the wrong axis, trying to remember)...proximal/distal portions cannot be isolated, correct?
06-26-2011, 01:14 PM
Exactly rex. I discussed a little earlier how the fiber attachment site may play some role in the feeling of DOMS in inner vs. outers.
Vary grips from shoulder width to 2x acromium span changes the recruitment from sternal head (grip 1-1.25X acromium span) to clavicular head (1.25 - 1.75 acromium span) to anterior deltoids (>1.75 acromium span), as well as differences in tricep recruitment.
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