Chest Biomechanics

HypertrophyCoach Joe Bennett Forums Training Chest Biomechanics

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  • #382523
    Gus
    Participant

    Hey guys quick questions that have been bothering me.

    Both the chest and the lats (both converging muscle groups) largely function off of a similar mechanism in using the ribcage to create motion.

    Talking about Chest: Wouldn’t a “wider arm path/wide elbow position” create less recruitment/advantage to move the arm? Wouldn’t the arms being closer to the ribcage (up to a certain point) creates a greater mechanical advantage?

    When it comes to chest flys… are they even worth doing? Since the pecs gain leverage to move the arm when the arm is tighter to the ribs (just like the lats), wouldn’t a converging cable press be superior to a cable fly? Especially considering the way people typically perform flys (straight-ish arms in higher degrees of abduction/flexion). This wouldn’t be a good mechanical set up for the pec to bring the arm across the body. Considering the anatomy of the coracobrachialis, it’s your body’s best solution for pulling the arm across the body in this kind of position. And it (coracobrachialis) is the muscle doing a large percentage of the humeral adduction rather than the pecs considering it has the best line of pull from a fiber orientation standpoint?

    #382577
    Gus
    Participant

    Some things I’d like to add:

    In regards to a wide elbow position in Chest Pressing motions

    I do understand that all that matters for the chest to do some work is making sure that anything that crosses the GH joint has an internal moment arm with the direction we’re trying to move the joint + how well it align with the plane of motion. My main problem with the horizontal abduction stuff is the decrease in subacromial space, which could lead to shoulder impingement. Not to mention that position causes the most pec tears considering that the pec tendon gets lengthened under significant tension in that position. I do understand that you have to “find what doesn’t hurt and you feel comfortable with.” But, my rebuttal to that is the same as someone that does barbell skull crushers with a close grip and says it “doesn’t hurt and feels comfortable”… it does now, but how will it be after a couple of years of consistent lifting? Will that person have connective tissue and joint problems? maybe.. maybe not…. but why risk it if you want to be doing this for a long time and be healthy.

    With all of this being said, however, since the pecs (just like the lats) utilize the ribcage as an anatomical pulley… wouldn’t a tucked in elbow position (again, not enough to make it a front delt movement) provide the pecs with the most mechanical advantage to produce force + protect shoulder integrity? Why even bother with Barbell & Smith machine presses? Wouldn’t good machines, dumbbells, and cables be more “efficient”?

    #383322
    Gus
    Participant

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