Incline Variation of Chest Press Exercise

WHY DO YOU NEED TO MAKE CHANGES TO YOUR CHEST PRESS EXERCISES?

There’s many reasons why you need to make changes to your chest press exercises. To keep gaining strength and building lean muscle mass, we need to demonstrate the ability to "trick" our muscle fibers. Our pecs stop growing the when muscle fibers learn and adapt to the same chest press routine. They eventually lose their ability to break down, repair and develop lean muscle (plateau). However… by changing the grip, we're creating a new movement for the “mind-muscle connection”. By creating new movement patterns, the muscle fibers continue to respond in that same “muscle building manner”. To make sure things keep moving in the right direction, you need to constantly change your chest press workout on a weekly basis.

HOW IS IT DONE?

PERFORM DIFFERENT ANGLES OF THE DUMBBELL CHEST PRESS

Let’s take a look at a good example over a three week period:

One week you decide to perform the "dumbbell chest press" exercise with a pronated grip. Having performed the routine 2/3 times within a week, you decide to change things up and perform "neutral grip" for the second week. Lifting the same weight in this “new position”, you manage to complete the same number of sets and repetitions. Your muscle fibers continue to break down by responding to the new movement pattern. In week 3, you circulate back to lifting with a pronated grip. This time you decide to increase the weight in slight increments for both dumbbells. You manage to perform 8-12 repetitions within this weight range. From here, you’ll want to record your stats (weight, reps, sets, rest times), rotate to different chest press exercises (record your stats), and rotate back to performing the same drill again to make improvements. This is the effective way to use variations and make progress with the dumbbell chest press exercise.

Interesting Resource:

The Art of Using Angles for Increased Strength

COMBINE THE MOVEMENTS

Another reason for rotating chest press exercises is the recruitment of more muscles. When we perform different variations, we recruit different muscles that become "more" and "less" dominant to execute the lift. By opting for a different selection each time, you can put more emphasis on different muscles while putting less strain on the shoulder joints (or muscles and joints being overworked). This is important for enhancing performance and recovery. By targeting various muscle fibers, we're also strengthening supporting muscle groups at the same time. Over successive weeks, you'll notice that your muscles are more functional, balanced, and conditioned to push more weight while maintaining correct form.

Note: It’s recommended that you add 3-4 Chest Exercises To Each “Chest Workout” for achieving hypertrophy (Muscle Growth).

WHAT IS THE MIND-MUSCLE CONNECTION?

The mind-muscle connection refers to focusing on a muscle being worked during a strength training exercise. It’s the difference between going through the same motions repeatedly and actually making a connection with your muscles. The objective is to stimulate your motor abilities. This is done by adding a set of variables. These variables make a connection by adding something “new” to the exercise. This allows the mind and muscle tissues to engage and respond, allowing them to continuously break down and respond. Arnold Schwarzenegger touched upon these details in his documentary “Pumping Iron”.

3 examples of changing these variables include: changing the tempo of a lift, the position, and the hand grip.

References:

6 Ways To Improve Your Mind-Muscle Connection

Can Using The Mind-Muscle Connection Enhance Hypertrophy?

DIFFERENT HAND GRIP POSITIONS FOR THE DUMBBELL CHEST PRESS

Today we’re going to look at how we can change the variables of the “Dumbbell Chest Press”. We’ll show you how to use different hand grips and change the position of each exercise. This will target the upper, medial, and lower fibers of the pectoral muscles in different planes (flat, incline, decline positions on the bench). All these factors are key for growing the muscle cohesively.

PRONATED GRIP: A Pronated Grip is the method of lifting in an “overhand” position. When performing the “dumbbell chest press” on a bench, the palms are facing away from the body in a southern direction towards your feet.

NEUTRAL GRIP: A Neutral Grip is the method of lifting in a “side grip” position. When performing the “dumbbell chest press” on a bench, the palms are facing each other and towards the midline of the body.

ROTATIONAL GRIP: A Rotational Grip is the method of starting each rep of the dumbbell chest press in a “neutral grip position” (hands vertical) and finishing in a “pronated grip position” (hands horizontal).

It’s important to note that each exercise targets the greater portion of the pec muscle fibers, with emphasis put on different areas of the muscle group.

DUMBBELL CHEST PRESS

The "Flat Dumbbell Chest Press" is the king of exercises for developing your pec muscles overall. When performing the exercise on a flat surface (90 degrees), it recruits most of the muscle fibers in your pectoralis major. Most of these fibers are located in the medial area of the muscle. The triceps work as a secondary muscle group with lighter focus on the anterior delts (front shoulders).

HOW TO DO THE DUMBBELL CHEST PRESS

Start by sitting at the end of the bench. Rest both dumbbells on your thighs and hold them in neutral position.
As you lie down, manoeuvre your hand grip to a pronated position on both sides. Your palms should be facing south of your body and arms a little wider than shoulder width apart.

As you begin to lift, extend both arms directly above your chest. In the finish position, the dumbbells should be positioned horizontal and a few inches apart. Slowly bend your elbows to lower yourself back to the starting position.
Repeat for several repetitions.

PRONATED GRIP

FLAT BENCH DUMBBELL CHEST PRESS

Variation 1

When performing the “flat dumbbell chest press” with a pronated grip, the elbows are extended in a wider position. Your chest acts more as a prime mover and dominant muscle group. The pecs work harder to push the weight with your triceps being less active as a secondary muscle group.

NEUTRAL GRIP

FLAT BENCH DUMBBELL CHEST PRESS

Variation 2

Performing the dumbbell chest press in neutral position strengthens the chest, shoulders, and triceps. It's important to highlight that neutral grip places more emphasis on the triceps muscles and allows for an extended range of motion. It's also a great variation to apply for reducing strain on the shoulder joints. While the pronated position is better for isolating the pec muscles, the neutral position is great for targeting the inner fibers (medial) of the pectoralis major. It’s essential to add this variation to your chest press program for building the muscle group.

PERFORMANCE TIP: When performing the dumbbell chest press with a neutral grip, the same from applies. Just make sure to keep the dumbbells more medial to the body when lifting. Lift directly upwards without extending your arms wider than shoulder width.

ROTATIONAL GRIP

FLAT BENCH DUMBBELL CHEST PRESS

Variation 3

The variable of rotation allows for more muscle activation and requires more coordination. The motion of transferring from neutral to pronated grip is a unique method for working your shoulders and testing the muscle fibers of your pecs. It creates a new movement pattern for your muscle fibers and stimulates a response as they contract (mind-muscle connection). The rotational grip is an affective strategy for mixing up your chest press routine and adding a new variable for muscle break down.

PERFORMANCE TIP: When performing the dumbbell chest press with a rotational grip, make sure to transfer from a neutral position to a pronated position as soon as you start to lift. This makes the transition easier and maintains good form.

INCLINE DUMBBELL CHEST PRESS

The "Incline Dumbbell Chest Press" is beneficial for targeting the upper fibers of your pectoralis major. In other works, it builds and strengthens your upper chest. As this exercise is performed in a more upright position (45 degrees), it puts a lot more emphasis on your shoulder muscles (anterior deltoids) and safer for your rotator cuff.

Note: Perform this exercise the same way as the “flat bench dumbbell chest press” except at 45 degrees.