long arms-short torso chest training

HypertrophyCoach Joe Bennett Forums Training long arms-short torso chest training

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  • #19403
    Dario
    Participant

    I have a long arms-short torso structure and this is affecting chest training in particular, with additional strain on shoulder joints and bicep tendons in particular, together with difficulties in fully targeting the intended muscles. For example, full range of motion in pressing movements would lead to elbows well behind my torso.

    I know that every situation has its own specific requirements but I was wondering whether you have some key recommendations in terms of exercise selection and movement pattern.

    Any input would help. Thanks for all you do.

    #19438
    Joe
    Keymaster

    I have a long arms-short torso structure and this is affecting chest training in particular, with additional strain on shoulder joints and bicep tendons in particular, together with difficulties in fully targeting the intended muscles. For example, full range of motion in pressing movements would lead to elbows well behind my torso.

    I know that every situation has its own specific requirements but I was wondering whether you have some key recommendations in terms of exercise selection and movement pattern.

    Any input would help. Thanks for all you do.

    Torso length has nothing to do with it, more to do with ribcage size. (This is my structure, long arms small ribcage) And there is no “magic” here, just need to stay within your active range. Don’t let weight pull you past where you can actively take yourself at the “bottom”. And make a “fake” big ribcage with any chest stuff you’re doing (big arch).

    #19498
    Dario
    Participant

    Thanks Joe, exactly DB press with an arch motion feels a lot better

    #19512
    Joe
    Keymaster

    Thanks Joe, exactly DB press with an arch motion feels a lot better

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    #19566
    Dario
    Participant

    Joe, tell me if I got this wrong. If we look at DB presses, I thought you meant driving the DBs down and wide in an arch motion (really opening the ribcage), rather than pressing straight up and down. Otherwise let me know if wrong. Thanks.

    #19579
    Joe
    Keymaster

    Joe, tell me if I got this wrong. If we look at DB presses, I thought you meant driving the DBs down and wide in an arch motion (really opening the ribcage), rather than pressing straight up and down. Otherwise let me know if wrong. Thanks.

    They are kind of two separate things. But yes, keeping the DB slightly “outside” of the elbows and always outside of the shoulder is a good idea. And keeping a big arch and a rib cage “up” is also a good idea

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