chest development – Tony Gentilcore

Dumbbells Are Better Than Barbells For Pec Development: There, I Said It

This post is about training the pecs.

Sha-ZAM.

Full disclosure, I was going to use this picture as the main image for today’s article:

However:

1. This guy’s pecs weren’t “pecy” enough.

2. Yellow peppers are gross.¹

Every dude who lifts weights wants an impressive, well-defined chest.²

For men I think it’s pretty much engrained in our genetic code to A) miss the toilet seat when peeing and B) to want to train our chest whenever possible. In the most primal sense possible, we could make the case that a muscular looking chest is our version of a peacock spreading his feathers.

It’s a sign of masculinity, bravado, (perceived) sexual prowess, and encourages the ability to do this in public whenever the occasion arises…which, is all the time:

via GIPHY

I am no different.

Throughout my lifting career I’ve always placed a premium on training my chest and it should also come as no surprise that 97% of the guys I’ve coached throughout the years have prioritized the same.

We’ve been programmed to think that barbell variations are the best way to build an impressive chest. And although I’d be remiss not to note that many guys with big bench press numbers do, in fact, have enviable pecs, I’d note there are far more guys with average (if not laughable, by powerlifting standards) bench press numbers who would make He-Man swoon with their chest development.

Having a 300 lb bench press – while baller and worthy of a fist-bump – isn’t a requirement for building respectable pecs.

Again, to reiterate, this is not to downplay the bench press.

Hoisting some heavy-ass weight off your chest, repeatedly, is never a bad approach. But if we take a look at the actual anatomy of the Pectoralis major muscle and it’s function(s) we can note why, from a developmental standpoint, dumbbells are almost always a better option.

Pectoralis major

Actions:

1. Flexion of humerus.

2. Adduction of humerus.

3. Medial rotation of humerus.

4. Cutting of diamonds (when maximal pecification is achieved).

NOTE: We could, also, divide the Pectoralis major into two separate “areas.” The sternal head, mostly responsible for humeral extension, as well as adduction, and the clavicular head which is mostly responsible for humeral flexion.

Barbell variations limit things because they don’t allow for any humeral adduction. This is why, if pec development is the goal, dumbbell variations are a better play because THEY ALLOW MORE ADDUCTION, GOSH! How many times do I have to tell you.

Regular, plain ol’ DB Bench Presses are fine and will get the job done. However, what kind of post would this be if all I did was say “go do some DB Bench Presses.”

Lame. That’s what.

So, here are some of my (other) favorite dumbbell variations that are (hopefully) new to most of you reading.

1. DB Press – Accentuated Eccentric

Nothing too revolutionary here. All I’m doing in this video is accentuating the lowering (eccentric) portion to help attenuate more muscle fiber damage and subsequent muscle growth.³

I like to keep people in the 3-5s range as far as the lowering portion is concerned and aim for 8-12 repetitions. A sneaky trick I’ll often implement is a MAX set on the last set. So it may look something like this:

Set #1 = 10 reps

Set #2 = 8 reps

Set #3 = MAX reps

But you can always use straight weight or a pyramid scheme or whatever. It’s all good.

2. DB 1-Arm (Offset) Press

This is a nice way to address any strength imbalances between one side and the other. Too, it adds an intense core-stability (rotary stability) component as well, as you have to fire all you have as to not fall off the bench.

3. DB Alternating Press

This is a classic variation I always revert back to. I like this one as it kinda-sorta emulates a 1-arm press. Plus, it requires a fair amount of scapular stability on the straight-arm side as you perform the set.

4. DB Elevator Press

This is a play on something Ben Bruno discussed with Goblet Squats not too long ago. Here, the idea is to lower the DB 1/4 of the way, then back up, then lower 1/2 down, then back up, then lower all the way down, then back up again.

That’s one rep.

It sucks, but in a “holy shit, my pecs are so juicy right now kind of way.”

I’ll often shoot for 6-10 repetitions.

5. DB “Reverse Batwing” Press

This variation is the counterpoint to Dan John’s Batwing Row exercise. Here, you’ll hold one DB a few inches above the chest as you perform all your repetitions on the other side.

Switch, and repeat on the opposite side.

Ouch.

6. DB Squeeze Press

This is probably my favorite DB exercise to hammer the pecs. Here you promote both actions of the pecs into one hybrid exercise.

The idea here is to squeeze the DBs together as you press up and down.

7. DB Press w/ Intraset Iso Holds

Hot off the presses – at least for me – I stole this one from Jim Smith of Diesel Strength & Conditioning.

The idea here is to, again, increase time under tension (TUT) in an effort to increase metabolic demand and muscular damage.

Start with a 10s isometric hold at top. Another 5s hold half-way down. And then another 5s hold a few inches above the chest. Then perform 8-10 repetitions.

If you really want to hate life, after you perform your reps, repeat the three separate iso-holds again on your last set.

8. DB Floor Flye – Hollow Position

This isn’t a press, but it’s still a very effective exercise to build the pectorals since it’s 100% adduction. I got this idea from strength coach Joel Seedman as it’s also a nice variation that hammers the core too.

Moreover, since it’s performed on the floor it can be considered a more “shoulder friendly” flye variation since it limits the ROM and keeps trainees out of the “danger zone.”

And there you go.

Now go pecify those pecs people.

May 4, 2017 Tony

muscle growth Program Design Strength Training

The Pecification of Pecs

In case you aren’t picking up what I’m putting down from the title of this post, what you’re about to read is not about climate change, political reform, or ranking the best painters and architects from the Rococo Era.¹

No, no…what you’re about to embark on is a little journey and discussion on pecs. You know, these guys:

Every since man first noted how lifting heavy things – rocks, tree trunks, people – over and over again often resulted in a more muscular physique, he’s been obsessed with building his pectoral muscles, or pecs for short.²

“Obsessed” is a bit of a downplay here. You know how young teenage girls are obsessed with Justin Bieber and how their lives were ruined the other day when he decided to delete his Instagram account?

Well, that pales in comparison to how much guys are obsessed with training their chest. Take that away from them, and you’re bound to see an uptick in the sales of pitchforks.

So, um, yeah…guys like to train their pecs.³ The question, then, is why do so few have sub-par pec development?

Walk into just about any gym on the planet on Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, or Sunday and you’re bound to see any number of guys finishing up the 47th set of bench press.

What gives?

NEWSFLASH: The Bench Press Isn’t a Super, Duper Pec Developer to Begin With

[Cue Dramatic Chipmunk here]

https://www.youtube.com/watch?v=a1Y73sPHKxw

Sorry fellas: it isn’t.

I get it. Me saying the bench press isn’t the most “pecy” exercise is akin to me saying Kate Upton isn’t attractive, or that pizza isn’t delicious, or that The Empire Strikes Back isn’t the best Star Wars movie.⁴

Don’t get me wrong, it’s still a very effective exercise to build both mass and strength (there’s a reason why the bench press is 1/3 of the holy trinity or “Big 3” of any successful strength & conditioning program). Hoisting a barbell off your chest thousands of times is going to result in something happening.

However, if you want to get geeky about it, and if your goal is to actually build your pecs (and not necessarily gain some powerlifting street cred), then you could make an argument that the bench press isn’t the ideal way to go about things.

Your pec (namely, Pectoralis Major) muscles have two origin points:

Clavicular Head – on the anterior border of the (medial half) of the clavicle.
Sternal Head – on the anterior surface of the sternum.

As far as actions are concerned, the Clavicular Head aids in flexing the humerus; the Sternal Head aids in extension and adduction of the humerus…neither of which are optimally “stimulated” with the bench press.

Do the pecs get targeted during a set of bench press? Yes, absolutely. Does the bench press, typically, allow for a person to use the most weight in overloading their chest musculature? Yep. And does Dr. Brad Schoenfeld, in his recently released book, Science and Development of Muscle Hypertrophy state, repeatedly, that one of the major drivers of hypertrophy (muscle growth) is mechanical tension?

YES…GOSH. GET OFF MY BACK!

The bench press can (and should) be part of an overall approach to building pecs that would make Superman swoon. However, as Schoenfeld notes:

“Research indicates that mechanoreceptors are sensitive to both the magnitude and temporal aspects of loading.”

In non-Elvish speak this basically refers to the differentiation of peak concentric, eccentric, and isometric actions of muscles and how research demonstrates that time under tension is often the de-facto consideration with regards to hypertrophy.⁵

Cool, we’re all on board with that.

However, in addition, Schoenfeld notes:

“Mechanoreceptors also appear to be sensitive to the type of load imposed on muscle tissue. Stretch-induced mechanical loading elicits the deposition of sarcomeres longitudinally.”

During the barbell bench press, the pecs are rarely (if ever) taken through their full ROM, and this can be a significant strike against why it’s not the best choice when it comes to developing pecy pecs.

https://www.youtube.com/watch?v=1ytCEuuW2_A

What to do, what to do?

1) Relax, You Don’t Need To Ditch the Bench Press

Not that I was worried this was going to happen, mind you.

The bench press is still relevant to the discussion…it’s just sometimes, you know, a bit overplayed. To that end, it bodes in your favor to experiment. Flat, decline, incline, close-grip, wide-grip, rest/pause, clusters, high-rep, low rep, whatever the case me be…..use them all.

However, if your goal is to really engage the pecs you may be better off doing all of the above with DUMBBELLS.

Dumbbells allow for a bit more wiggle-room with ROM (humeral extension), in addition to involving more of an adduction component.

Also, if you wanted to up the ante even more, try some squeeze presses:

2) Perform More DB Flyes

Yeah, I said it. DB flyes, yo.

Now, of course, I wouldn’t say this should be your main movement of the day (since you’re less likely to use a ton of weight on these compared to bench variations), however flyes are an excellent secondary or accessory movement to compliment things.

Namely because they really work the pecs in adduction…..something that doesn’t happen with a barbell.

These can be tricky with regards to shoulder health, so if you’re someone with a history of shoulder issues, one way to make these are more “user friendly” is to perform Pause DB Floor Flyes:

https://www.youtube.com/watch?v=d1lVf6–0aQ

Doing so will help you stay out of end ranges of motion that may compromise the shoulder, yet you’re still working the pecs in an action they’re designed to do (at least concentrically): humeral adduction.

3) Push-Up Adduction Holds

I stole this concept from fellow strength & performance coach, Eric Bach. Assume the starting position of a push-up, but then instead of going up and down…try to “bunch up” the floor with your hands and hold for a 10-20s count.

You want to talk about feeling a major burn/pump in your pecs, this it. And, to bring flyes back into the conversation try this killer superset I also stole from Eric Bach:

A1. Push-Up Adduction Hold x 10-20s
A2. Pause DB Floor Flyes x 8-10
A3. Bounce a quarter off your chest x infinity.

4) Add Accentuated Eccentrics

The idea of accentuated eccentrics was first introduced to me by Christian Thibaudeau back in the early 2000’s.

It’s no secret to any meathead that the eccentric portion of a lift (yielding, lowering) is where we’re strongest and where the most muscle damage occurs.

This can elicit profound gains in muscle and strength.

One method to take advantage of that fact is accentuated eccentrics, the more popular of which are super slow eccentrics and negative training.

Taken from Thibaudeau’s Accentuated Eccentric Training article from T-Nation:

“Super Slow Eccentrics

This technique is fairly simple: using a moderate to heavy load (60-85% of your max) you execute a super slow yielding phase while lifting (overcoming) the bar explosively. The following table gives you the parameters to use depending on the load you select:

Load Yielding Portion Reps/Set Load Yielding portion Reps/Set

60% 14 sec. 3 75% 8 sec. 2

65% 12 sec. 3 80% 6 sec. 1

70% 10 sec. 2 85% 4 sec. 1

This type of accentuated eccentric training is fairly easy to do and can yield impressive muscle size and tendon strength improvements.

Negative Training

“Negatives” basically refer to performing only the yielding portion of an exercise and having spotters lift the bar for you. You should use a load that’s between 110 and 130% of your maximum when performing negatives. The time of the action (lowering) depends on the load:

10 seconds if the load is 110-115%

8 seconds if the load is 115-120%

6 seconds if the load is 120-125%

4 seconds if the load is 125-130%”

Another, albeit less sexy approach, is to add an accentuated eccentric during a set of push-ups. I know Dr. John Rusin is a fan of these. Often I’ll have my athletes/clients perform a set of 5-10 reps and then hold their last rep in the bottom position for a count of 10-20s:

Again it’s a nice way to emphasize the eccentric portion of a lift AND increase time under tension (under stretch).

And that’s it on my end.

Have any tricks of the trade to add yourself? Share them below in the comments section or mozy on over to Facebook and leave a comment there.

August 18, 2016 Tony

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Q and A: Thinking Outside the Box

Q: Question about push-up frequency. I am into my fifth month of olympic lifting and while I am home for the summer from school I am working out on my own. One thing I want to do is bring up is my chest, but I don’t want to bench much because I am still working to fix a minor bit of kyphosis in my T-spine.

I work as a manual laborer and I’ll be doing a program either two or three days a week for the O-lifts (waiting for my coach to send it), so basically I was wondering what would be a good volume to use with pushups and their variations to bring up my chest? I have a 45 lb vest and gymnastics rings to use as well. Thanks!

A: Okay, first off – I’m going to go out on a limb and assume you’re a college student (hence, the “ I’m home for summer from school” comment) – and, if that is in fact the case, what the heck are you doing spending your summer doing manual labor?

Dude, one word: Lifeguard

I did it for seven straight summers through high school and college and all I have to say is: Best……summer….. job……..EVER. Well that, and being the personal pull-up spotter for whoever this girl is in the picture below (which was featured on t-nation.com last week).

Seriously, whoever took that picture deserves the Nobel Prize……..for being my idol.

Okay, with that out of the way, lets get to more pressing matters – your question!

While adding in some push-ups would be a great way to “bring up” your chest – I’d argue that if you take a grenade approach and address your kyphosis and t-spine mobility, you’d give the illusion of increasing its size.

Let me briefly explain.

Almost without fail, on a weekly basis we have some new client start up at the facility who, inevitably, goes out of his way to say he wants pecs that can crush diamonds – you know, as if having an impressive chest is somehow going to help him throw a baseball harder, or improve the chances that girls will want to hang out with him.

More often than not, it’s usually some impressionable teenage kid who reads way too many Musclerag articles (Top Ten Moves to Chisel Your Chest!11!!!1!), but we also get our fair share of weekend warriors who have spent the past 15 years sitting in front of a computer – in flexion – perusing various fitness forums into the mix, as well.

Guys want pecs – it’s inevitable. It’s akin to women and handbags – there’s just some unforeseeable gravitational pull that can’t be avoided.

The thing is, though, when it comes to developing an impressive chest, sometimes (not always), benching – or any dedicated exercise that targets the chest – is the last thing many trainees need to be focusing on.

To be perfectly frank, if you’re walking around with a sunken chest, protruded (rounded) shoulders, and otherwise have the posture of Mr. Burns from The Simpsons, then there are other things that I feel would help.

If anything, I’d focus more on the following (a little outside of the box thinking):

1. Lots and lots and lots and lots (i.e: a lot) of horizontal rowing. Really, this is something that I feel most trainees can’t get enough of. As I noted above, many of us are stuck sitting in flexion all day, and it makes absolutely no sense to head to the gym only to perform movements that promote more of the same.

A general rule of thumb is to perform one pulling exercise (1-arm DB row, for example) for every pushing exercise (bench press). In this instance, I’d be more inclined to use more of a 2:1 or even 3:1 (pull:push) ratio to help offset the imbalance.

By implementing more pulling exercises into your programming you’ll undoubtedly strengthen the posterior muscles in your upper back, which will then help to pull the shoulders back – and, as alluded to above, give the illusion of “bringing up your chest.”

2. What’s more, it only makes sense that you’ll want to hammer tissue quality in the form of foam rolling – particularly in the upper back and lats.

In addition, things like quadruped extension-rotations (done right), side lying windmills, walking spiderman with hip lift and reach, as well as some dedicated manual therapy/soft tissue work on the pec minor, upper/lower traps would be in high order.

3. Too, I’d look into any anterior pelvic tilt you may be rocking. This is something that often falls to the wayside, but if you’re in anterior tilt (hyper extension), the spine is going to compensate by going into hyper kyphosis in the t-spine.

So, seemingly, you could help your kyphotic posture by working on your hips. As such, some dedicated hip flexor stretches, as well as TONS of glute activation work would be kind of important.

4. Additionally, from a programming standpoint, again, you’ll want to focus on posterior chain stuff. The glutes in particular, help to posteriorly tilt the pelvis, so it only makes sense to focus on movements that will strengthen that area.

Movements like pull-throughs (preferably held for time at the top of each rep) and 1-legged hip thrusters are fantastic. Also, one major mistake that many trainees make is not “finishing” their squats or deadlifts with their glutes. As a result, when coaching someone, I like to use the cue “get your hips through,” or “finish with your glutes,” which often helps.

5. Lastly, and arguably most important of all, you can’t forget to hit the anterior core. People often forget that one of the roles of the rectus abdominus (RA) and obliques is to posteriorly tilt the pelvis.

Note: see a pattern here? Much like the glutes – which are often weak and inhibited – the RA and obliques are as well, so it’s Janda’s Lower Cross Syndrome to a “T.”

To that end, things like pallof presses, chops/lift, and roll-outs (starting with ball rollouts and working your way up to ab wheel rollouts) would be great options.

Of course, this isn’t to say that throwing in some push-ups on a daily basis is going to throw a monkey wrench into things. As it happens, I’d much rather you perform loaded push-ups than bench presses. But at the same time, the post above was just to get you to think outside the box a little bit. What’s more important: push-ups, or fixing the actual kyphosis as it relates to your chest development? That’s the question.

June 14, 2011 Tony