“DELT PRESSER OR PEC PRESSER!!??”
I have been a chronic deltoid presser for all the years I have trained and have worked hard these past few years to try and press with my pecs and consequently take the load off my battered ACL joints.
While I was in Melbourne I went to see Myotherapist, Michael Bordignon, who operates from his clinic next to Doherty’s headquarters in Brunswick.
He showed me how to pinch my shoulder blades together and keep them there throughout the entire movement by practicing against a vertical wall. And to do this in between my sets of dumbbell presses.
The key thought here is to literally keep your shoulders ‘down and back’ during both the eccentric and concentric part of the pressing motion. Minimizing the front deltoids action is what you are trying to achieve all whilst increasing the involvement of the pectoral muscles.
I find that by putting a 10cm high step under the bottom end of the bench, thus creating a slight decline, really helps you use gravity to ‘calm down’ those eager deltoids.
The other exercise I like to do after the aforementioned dumbbell presses is my hybrid incline dumbbell fly/ press.
The key to this great upper pec mass builder is to tuck your chin into your chest, again keep your shoulders ‘down and back’ and then try to bring your upper pecs (near your collarbone) into your chin at the top of the movement so as to create a peak contraction right where you need it.
Just be sure to set the incline bench at only 30 degrees or so.
Check out my vid from my YouTube channel “Craig Winter” and you’ll get the idea.
I then like to finish my chest workout with 2 sets of cross-bench dumbbell pullovers and 2 sets of cable crossovers from high to low.
A great pump is guaranteed!!
Bodychisel by Craig. 