Since the pectoralis major is one muscle and a muscle is only capable of either contracting or relaxing, how is it that people claim to target inner, outer, lower, upper chest?
Because they're full of sh*t. You can emphasize upper and lower sections of the chest overall with incline/reverse grip and decline/wide dips, respectively, but that's about it.Since the pectoralis major is one muscle and a muscle is only capable of either contracting or relaxing, how is it that people claim to target inner, outer, lower, upper chest?
THIS ^^^! Nice to see some good A&P making solid points. The origin of the pec muscle has both a sternal and clavicular head. Check the link below for a basic view and muscle actions.There are two heads to the pec major: clavicular and sternal. The fibers run horizontal. You can put emphasis on the upper vs. lower fibers, but not on the internal vs. external fibers.
The lat is one muscle with one head. The teres major are often mis-termed the upper lats. Pull ups with an overhand and wider grip will result in both lat and teres major recruitment. Chin ups with the elbows close to the body decreases teres major involvement and increases lat involvements.
Not so sure about the two heads of the biceps; however both run from scapula to radius, and I don't believe changing angle of the shoulder will switch emphasis from one to the other. Many people confuse the brachialis, which lies under neath the biceps closer to the elbow, for the lower biceps.
Br
Same here. I'm trying to make up for it now by focusing on the upper pecs almost entirely. I do at most 2 sets of flat bench after I'm done with inclines.THIS ^^^! Nice to see some good A&P making solid points. The origin of the pec muscle has both a sternal and clavicular head. Check the link below for a basic view and muscle actions.
http://www.getbodysmart.com/ap/muscularsystem/armmuscles/anteriormuscles/pectoralismajor/tutorial.html
I made the mistake in my early training in just training flat and decline bench cause I hated incline. I paid for it later then my development was off and I looked very flat on the superior portion (clavicular head) of my pec major. I had to double the effort to help even it out for a more symmetrical appearance.
Because they're full of sh*t. You can emphasize upper and lower sections of the chest overall with incline/reverse grip and decline/wide dips, respectively, but that's about it.
Certain movements and/or angles will put greater emphasis on the a region of fibers of a particular muscle. Incline presses place greater emphasis on the upper fibers of the pecs. Cable crossovers can place greater emphasis on the "inner" fibers of the pec. Decline presses place greater stress on the fibers of the lower pec.s
right onThere are two heads to the pec major: clavicular and sternal. The fibers run horizontal. You can put emphasis on the upper vs. lower fibers, but not on the internal vs. external fibers.
Indeed, and you can easily add resistance by placing chains or bands over your shoulders.It's one of those bodybuilding myths. You can only emphasize more muscle fibers. not target certain areas of the chest. Some research that I've seen has showed that a decline press will activate the most muscle fibers in the chest. Really though you have to do what works for you. Do the exercises that you feel the most. I mainly do flat stuff. Doing flys because you think it will round out your chest isn't going to help. Your limited to the genetic shape of your muscle. Do flys or whatever exercise because you feel it the most, not because of area you think it will target. I personally love push-ups. They are the ultimate builder IMO.
I love taking two bosu balls and placing a hand on each one and doing nice slow reps. That exercise probably burns my chest like no other.Indeed, and you can easily add resistance by placing chains or bands over your shoulders.
Bench press and Incline destroy pushups, if you are talking about pushups in addition to the basics but pushups are a better builder than bench or incline is simply wrong.It's one of those bodybuilding myths. You can only emphasize more muscle fibers. not target certain areas of the chest. Some research that I've seen has showed that a decline press will activate the most muscle fibers in the chest. Really though you have to do what works for you. Do the exercises that you feel the most. I mainly do flat stuff. Doing flys because you think it will round out your chest isn't going to help. Your limited to the genetic shape of your muscle. Do flys or whatever exercise because you feel it the most, not because of area you think it will target. I personally love push-ups. They are the ultimate builder IMO.
Bench press and incline also destroys your shoulders. Joints included. When you want to build your chest you want to target the chest. Incline press is like a decline shoulder press IMO but hey if YOU feel those exercises the most in your chest by all means keep doing them because like I said before, you gotta do what you FEEL works for you.Bench press and Incline destroy pushups, if you are talking about pushups in addition to the basics but pushups are a better builder than bench or incline is simply wrong.
Please substantiate.You target your inner chest with a closer hand grip. You target your outer chest with a wider hand grip. Haven't you ever heard of diamond push ups, they focus stress on your inner pectorals and your Triceps. You can combine inner chest workouts with incline or decline as you can with outer chest workouts.
Please post a study to back this upYou target your inner chest with a closer hand grip. You target your outer chest with a wider hand grip. Haven't you ever heard of diamond push ups, they focus stress on your inner pectorals and your Triceps. You can combine inner chest workouts with incline or decline as you can with outer chest workouts.
Thats because the fibers are shortening. Contract your bicep. Now flex your elbow. You'll see the same thing happen with the bicep.I haven't seen any studies, but personally I feel I can target my inner and outer, by changing grip.
I've been able to get that defined line down the middle, only by certain exercises. Not sure what it's called, but holding two dumbells together and pushing on a slight incline, seems to work for this, for me... just saying. Not sure why or how though...
But you can test this yourself. Flex the pec on one side of your chest, while slowing moving your arm to the opposite side, and feel the inside of your chest. As your arms gets closer to the center (ie: narrow grip), if you use your other hand to feel it, you should feel the inner portion of your pec really harden/tighten up. As you move your arm back out wide, the tension moves more to your front delt/outer chest.
LMAO I should quote this as my sigYou cannot pretend to know A&P just cause you workout.
The theory is sound, and it seems like the stress point on the muscle would have to change to me. I'd love to see a study on it.I guess I'm referring more to muscle damage than actual motor recruitment. I agree you cannot target the recruitment of motor neurons in different parts of a single muscle. What i'm not sure about is whether or not different angles, exercises, contraction length etc... create more stress tension on various parts of a single muscle (i.e. the inner/outer portion of the pec major). And if so, would this lead to more muscle damage and hypertrophy of a particular portion of the pec or not.
This doesn't make sense to me. If your shoulders hurt during BP, something's wrong. You should be pinching your shoulder blades back and using proper form to focus on pressing mainly with the chest. The only joint that hurts for me during BP is my elbow, and that's ONLY when I am going for maxes. If you're trying to build chest, you shouldn't be going for max weight or even really ultra heavy weight. Drop the weight down and don't use your delts to press, focus on proper form. If you need to, pre-exhaust your delts before benching.Bench press and incline also destroys your shoulders. Joints included. When you want to build your chest you want to target the chest.
That would make for one hell of an interesting study.I guess I'm referring more to muscle damage than actual motor recruitment. I agree you cannot target the recruitment of motor neurons in different parts of a single muscle. What i'm not sure about is whether or not different angles, exercises, contraction length etc... create more stress tension on various parts of a single muscle (i.e. the inner/outer portion of the pec major). And if so, would this lead to more muscle damage and hypertrophy of a particular portion of the pec or not.
I do personal training and group fitness instruction. I overhear many*** conversations in the gym regarding why and how certain exercises are so effective. It pisses me off how much ignorance floats in a gym and how many people believe it. Then it's the fitness professional (ie many of you reading this) to correct their mistake and put out any potential fires. It's simple...you wouldn't pretend to fix a space shuttle just because you've changed the oil in your car.LMAO I should quote this as my sig
I've given up on trying to help people out to understand. If you're not telling the what they want to hear, or if its challenging everything they've read in their lifting career (which, unfortunately is quite limited to muscle and fitness, generally), then anything you say goes in one ear and out the other. Its a waste of my own energy]I do personal training and group fitness instruction. I overhear many*** conversations in the gym regarding why and how certain exercises are so effective. It pisses me off how much ignorance floats in a gym and how many people believe it. [/B]Then it's the fitness professional (ie many of you reading this) to correct their mistake and put out any potential fires. It's simple...you wouldn't pretend to fix a space shuttle just because you've changed the oil in your car.
It's where the weight is. Since the bar is so long it forces more shoulder stabilization. Get it? Doing presses on the floor can really help support your shoulders better. I personally think most benches are not wide enough. Also as far as benching goes if you have long arms there's a longer distance of stabilation involved and more strain on the shoulder. There's definetely a dis-advantage. Bench press works better for the shorter guys with shorter arms cause the bench supports them better as well as there's less shoulder stabilization involved.This doesn't make sense to me. If your shoulders hurt during BP, something's wrong. You should be pinching your shoulder blades back and using proper form to focus on pressing mainly with the chest. The only joint that hurts for me during BP is my elbow, and that's ONLY when I am going for maxes. If you're trying to build chest, you shouldn't be going for max weight or even really ultra heavy weight. Drop the weight down and don't use your delts to press, focus on proper form. If you need to, pre-exhaust your delts before benching.
Very true. It's sad when the people that actually know this stuff are trumped by the gym rats that get any sort of "factual" information from biased articles by companies trying to sell you a product.I've given up on trying to help people out to understand. If you're not telling the what they want to hear, or if its challenging everything they've read in their lifting career (which, unfortunately is quite limited to muscle and fitness, generally), then anything you say goes in one ear and out the other. Its a waste of my own energy
Br
Exactly why I don't bother with it most of the time.I've given up on trying to help people out to understand. If you're not telling the what they want to hear, or if its challenging everything they've read in their lifting career (which, unfortunately is quite limited to muscle and fitness, generally), then anything you say goes in one ear and out the other. Its a waste of my own energy
Br
Ahh I see what you mean now. Yeah most benches seem a lil narrow. These days I try to grip about an inch wider (each side) than I would normally. I get better stabilization and less pressure on my triceps/elbow this way (where my issue is).It's where the weight is. Since the bar is so long it forces more shoulder stabilization. Get it? Doing presses on the floor can really help support your shoulders better. I personally think most benches are not wide enough. Also as far as benching goes if you have long arms there's a longer distance of stabilation involved and more strain on the shoulder. There's definetely a dis-advantage. Bench press works better for the shorter guys with shorter arms cause the bench supports them better as well as there's less shoulder stabilization involved.
I completely agree, and every famous bodybuilder that i have listened to either from an article, youtube, or lifting video ALL have said that either incline or bench press is the best exercise for overall chest development. Ronnice coleman loved bench, branch warren loved incline, but never once have i heard a famous bodybuilder say "ya i got this sweet chest doing pushups, ya screw bench it is so bad for your joints, and pushups are far more effective" LOLOLOLOLOLFor 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.
Very interesting premise.I guess I'm referring more to muscle damage than actual motor recruitment. I agree you cannot target the recruitment of motor neurons in different parts of a single muscle. What i'm not sure about is whether or not different angles, exercises, contraction length etc... create more stress tension on various parts of a single muscle (i.e. the inner/outer portion of the pec major). And if so, would this lead to more muscle damage and hypertrophy of a particular portion of the pec or not.
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