Dorian Yates Chest Techniques

[bigboomer]

I was on youtube checking dorian yates videos out and found this training seminar/lesson that talks about chest training..I thought this could be helpful, watch the whole video, good info..
http://www.youtube.com/watch?v=US4JpqVie-0

[HawaiianPride.]

Saw this a while ago. He also has other seminars for different body parts. All interesting point of views he has. Some I don't agree with, however he lays out some stuff I'm willing to take the plunge into.

[bigboomer]

Yeah I thought so, his thoughts on the decline press I thought were intresting. Im going to give that a try for a few months and see what comes of it.

[HawaiianPride.]

Take a look at one of my saved articles regarding various angles of the infamous Bench. Discuss if you wish.

"Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles
Barnett, Chris; Kippers, Vaughan; Turner, Peter
The Journal of Strength & Conditioning Research November 1995 - Volume 9 - Issue 4

Abstract
This experiment investigated the effects of varying bench inclination and hand spacing on the EMG activity of five muscles acting at the shoulder joint. Six male weight trainers performed presses under four conditions of trunk inclination and two of hand spacing at 80% of their predetermined max. Preamplified surface EMG electrodes were placed over the five muscles in question. The EMG signals during the 2-sec lift indicated some significant effects of trunk inclination and hand spacing. The sternocostal head of the pectoralis major was more active during the press from a horizontal bench than from a decline bench. Also, the clavicular head of the pectoralis major was no more active during the incline bench press than during the horizontal one, but it was less active during the decline bench press. The clavicular head of the pectoralis major was more active with a narrow hand spacing. Anterior deltoid activity tended to increase as trunk inclination increased. The long head of the triceps brachii was more active during the decline and flat bench presses than the other two conditions, and was also more active with a narrow hand spacing. Latissimus dorsi exhibited low activity in all conditions.
Link: http://www.usp.br/eef/efb/efb222/jcserrao/peito.pdf "

[bigboomer]

Take a look at one of my saved articles regarding various angles of the infamous Bench. Discuss if you wish.

"Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles
Barnett, Chris; Kippers, Vaughan; Turner, Peter
The Journal of Strength & Conditioning Research November 1995 - Volume 9 - Issue 4

Abstract
This experiment investigated the effects of varying bench inclination and hand spacing on the EMG activity of five muscles acting at the shoulder joint. Six male weight trainers performed presses under four conditions of trunk inclination and two of hand spacing at 80% of their predetermined max. Preamplified surface EMG electrodes were placed over the five muscles in question. The EMG signals during the 2-sec lift indicated some significant effects of trunk inclination and hand spacing. The sternocostal head of the pectoralis major was more active during the press from a horizontal bench than from a decline bench. Also, the clavicular head of the pectoralis major was no more active during the incline bench press than during the horizontal one, but it was less active during the decline bench press. The clavicular head of the pectoralis major was more active with a narrow hand spacing. Anterior deltoid activity tended to increase as trunk inclination increased. The long head of the triceps brachii was more active during the decline and flat bench presses than the other two conditions, and was also more active with a narrow hand spacing. Latissimus dorsi exhibited low activity in all conditions.
Link: http://www.usp.br/eef/efb/efb222/jcserrao/peito.pdf "

Huh, lol...I have always been on the same page as far as decline gos, never got much from it. But then i started thinking, I honestly never really gave it a shot. It always been flat, incline for me in the gym. As far as triceps getting hit more during decline then flat or incline i agree as well. I just started incorperating dumbell pullover which i like. I might just have to find out first hand on this one..Nice read

[Gaspari1255]

Great Read. As far as the decline bench being the most mass building chest movement.....ehhhh, I don't wanna listen. I should probably start doing declines first and hitting them hard, but I am too stubborn. I rememeber a couple of years ago, there was a huge thread about the decline bench. Nark raved about how good it was and a lot of people had research supporting it being the most muscle recruitment chest press. However, I think it was Fireguy that made the point that the leg press may require more muscle recuritment than the squat, but certainly doesn't compare in terms of mass building.

[stevey_6t9]

so much for inclines build upper chest lol

[Cousinbutch]

I always hit incline, rarely decline. Now my lower chest sucks and my upper is great. The backward of the average

[Colts18]

There are only a few guys I will blindly follow, DY is one of them.

[F4iGuy]

Awesome vid.

[lovbyts]

Great Read. As far as the decline bench being the most mass building chest movement.....ehhhh, I don't wanna listen. I should probably start doing declines first and hitting them hard, but I am too stubborn. I rememeber a couple of years ago, there was a huge thread about the decline bench. Nark raved about how good it was and a lot of people had research supporting it being the most muscle recruitment chest press. However, I think it was Fireguy that made the point that the leg press may require more muscle recuritment than the squat, but certainly doesn't compare in terms of mass building.

I remember that whole thread on decline and how many people said it was useless. I never agreed but to each their own. Im glad I have been still hitting it although not as hard as I should obviously. I notice more on decline than any other if I take it SLOW and controlled and squeeze at the top I get more sore/burn during the bench than flat or incline.

I like the way he explained everything. He keeps is simple and basic. I like his explanation of the forced rep lowering the weight. It justifies everything I have been doing and preaching. Slow controlled movements.