isolation exercises are “Single joint” movements like: PEC-DECK, INCLINE, FLAT or DECLINE FLYES, CABLE X’overs. as maybe try out a compund movement called a pullover to hit your chest in a new way. it does hit your back somewhat but its a good change of pace exercise.
and when im refering to the degrees or angles think of it like this: if you were to hold yours arms straight out in a FLAT bench fashion that would be a 90 degree angle to your body. An incline would be something greater like 110 or so and lastly a decline would be something smaller like 50 or 60 degrees. you can change that angles by adjusting the incline or decline of the bench you are pressing on. When you change the angle you are recruiting different fibers of the PEC because the PEC is broken into 3 parts: upper, middle and lower. so working all three parts will result in a stronger more full chest!
the other thing i wanted to mention is that when you start to go heavy on wider than normal grip bench press it puts some extra strain on your shoulder so watch jumping up in weight quickly!
a good way to determine the proper width for your hands when you bench press is by falling from a standing postition into a push up position. doing this will force your body into its “power” positon or whatever people want to call it. If you take the distance between your hands when you catch yourself you will have YOUR personal width that will be correct form for bench pressing. thats not to say that using a narrow or wider grip is incorrect. i personally dont even use barbells for chest anymore because ive seen greater gains with dumbells! heavy bench pressing would usually result in sore and tired shoulders and tris instead of a properly exercised chest. the dumbells however help my focus on my pecs
i have to run to the parts store for oil but when i get back ill explain a few plateu busters for chest!!
anything else just ask!
Cool, we usually do dumbells(chest) today and hit barbells on weds. I used the machinie a couple of times n felt it more than with barbells. We hit up reg bench,then inclint then decline. With flys i am good but usually hit a tender spot in my shoulder around 150#'s on the machine so i ahve to stop,i have been doinmg the 10-8-6 rep for about 2-3 weeks now n have been noticing improvements in my gains. But like i stated b4.chest is the hardest for me to conquer and or lift with. I am heading to the gym in a lil bit so i will PM u later aboutt he ISO…