What's going on, Beesha's. Welcome to the Daily Swole podcast, episode 3,291 Saturday, May the 10th.

And today's Swelosophy is focusing on chest pressing and is it necessary?

It's an interesting proposition and I want to discuss a little bit of the nuances as to whether or not you even need to do a chest press.

Now, this is going to be assuming, not necessarily, but usually assuming that you have access to commercial gym equipment.

So you can do chest flies with dumbbells and, of course, dumbbell press or barbell bench press or smith machine a lot of people

at home have some combination or some access to those types of pressing movements so essentially

with chest training it usually revolves around a press or a fly so let's start off with what does the chest actually do.

Well, there's the sternal head of the pecs and there's also the clavicular head.

And both of these perform shoulder internal rotation, turning the humorous inside.

And they perform horizontal adduction, bringing the humorous, the upper arm

towards the midline of the body. Now, both of these things happen in a press. Now, the convicure

peck, you'll get some shoulder flexion. So again, if you're trying to hit certain areas of the chest,

if you want to train the sternal head of the pex less and target more of the clavicular head, you're going to want

to focus a little bit more on getting some shoulder flexion. So doing a high incline shoulder press

with dumbbells with your elbows more tucked in or a low incline press.

Anything with your arms more tucked in.

So getting some shoulder flexion with that adduction is going to be a little bit more,

not necessarily more upper peck, but less middle and lower.

And you're going to get, you're going to target more the anterior deltoid and the clivicular part of the pectoralis.

So the point being, if we're trying to minimize fatigue, if we're trying to maximize our

effort and minimize exhaustion, there's a couple things we can do. We can train a little bit less to failure, leaving one rep and reserve.

We can do less volume for a specific body part or overall volume, and we can do less frequency.

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