We’ve been discussing the redefined Positions-of-Flexion method. It used to be midrange, stretch, and contracted—three unique exercises with specific parameters.
The new POF is… [Read more…]
Quick Tip for Chest Mass
From Old Man, Young Muscle you’ve seen why the dumbbell decline press or the cable chest press is best for maximum pec-fiber activation…
You get independent movement of both levers—your arms—which diffuses bilateral deficit. What the heck is that? [Read more…]
Best Chest Move for Mass (study)
I’ve mentioned that we featured an EMG study back in the ’90s in Iron Man magazine that compared incline presses to decline presses for best-chest activation. I’ve been digging for it… [Read more…]
Dips: Your Ideal Chest Move?
In the previous newsletter, we were discussing commercial-gym alternatives to the “standard” ideal exercises, which are dumbbell decline presses and cable chest presses… [Read more…]
Why Press to Mass Up Your Chest?
Q: You said that most of Doug Brignole’s ideal exercises are isolation, but that he considers the dumbbell decline press for chest his ideal. Why? Isn’t the more isolated decline flye just as good or better since triceps aren’t involved? [Read more…]
Incline Flyes for Upper-Chest Size? (study)
Q: In a recent newsletter, you showed a photo of incline flyes. I know you’re not a fan of incline presses, but do you still think incline flyes are valuable for some upper-pec mass?
A: I do, but at a low angle—around 30 degrees.
Trebs, et al. found moving higher to 45 degrees activates way too much front deltoid. [Read more…]
Best-Chest Building Tip from Hercules
A few newsletters back I praised the aesthetic physique of Steve Reeves, movie Hercules who won the 1947 Mr. America and the 1950 Mr. Universe… [Read more…]
Best Chest Press (new details)
In Old Man, Young Muscle and this newsletter I’ve explained why the dumbbell decline press is better than a barbell bench press for chest development…
To review, two of the biggest reasons are… [Read more…]
Incline Press for Massive Upper Chest?
Q: Doug Brignole says that the incline press is worthless for upper chest. I’ve read your explanation, and you agree. Then why does my upper chest get sore when I include it?
A: It’s not completely worthless for the upper pecs; however, it is limited and almost totally front-delt dominant.
The only upper-chest benefit you get from incline presses is at the bottom when the fibers are fully elongated. That will get you sore, plus… [Read more…]
Bench Press Blasphemy?
Not a fan of the barbell bench press. I know, I know—it’s the most popular exercise in the gym.
But not because of the results. It’s because it’s one of the best look-how-much-I-can-lift moves. Plus, you get to do it lying on your back… [Read more…]