Chest Training Principles, Part One – Lengthening the Chest by Retracting the Shoulder Blades

Chest Press Lengthened Phase
Incline Chest Press: Lengthened Phase

To safely and successfully lengthen the chest, retract the shoulder blades while lowering the weight. In addition to doing so, squeeze (contract) the back and rear shoulders into the bench. Not only does this allow for full lengthening of the chest correctly but it also ensures to keep the shoulders healthy and pain free.

A common action I have seen people perform while training the chest press movement is rotation, not retraction at the shoulder. This does not lengthen the chest. All this does is place unwanted tension and tear on the shoulder. This does nothing for the pectorals, and severely puts the health of the shoulders in jeopardy.

One thought on “Chest Training Principles, Part One – Lengthening the Chest by Retracting the Shoulder Blades

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s