Chest refusing to grow? Recent studies suggest that the barbell bench press just doesn’t cut it. Here’s MF model Kirk Miller on what works
TAKE AN ANGLE
Dumbbells beat barbells for most bench-pressing moves – they prevent imbalances and reduce strain on your elbows. ‘Twist your wrists about 20° on every move to isolate your pecs,’ says Miller (pictured).
DON’T FEAR THE GUILLOTINE
‘I never flat bench,’ says Miller. ‘For me, and a lot of other people, it only really works the shoulders and triceps. To hit my chest I do light guillotine presses.’ This is like a bench press, except you lower the bar until it’s a couple of centimetres above your neck.
SQUEEZY DOES IT
‘Don’t lock your elbows out at the top of any moves,’ says Miller. ‘Instead, stop just short of the top and do an isometric squeeze.’ You’ll also build the mind-muscle connection – helping your pec dance.